Rowing Week #3 1 minute rest after each interval
900m/750m - At 2km + 4
600m/500m - At 2km pace +2
300m/250m - At 2km pace
900m/750m - At 2km + 2
600m/500m - At 2km pace +0
300m/250m - At 2km pace -2
600m/500m - At 2km pace +0
300m/250m - At 2km pace (open - as fast as you can)
Bench Press Week #3
Based off your 6RM (set as 100%)
1x8 at 60% 1x8 at 70%
1x6 at 80% 3x5 at 90%
1X AMRAP at 95%