Rowing Deload

Part A:

On the 10 minutes x 3

Row 1500m/1200m

At your 2km Pace + 4 sec

Part B:

A: Strict Press

2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

B: Accessory - 4x12 bicep curls