Thursday

A.

close grip bench press 9-7-5-3

3 sets: 10-12 single arm bent over DB rows

B.

for time:

250/200m row

30 STO (95/65) 

500/400m row

20 STO (115/75)

750/600m row

10 STO (135/95)

1000/800m row

5 STO (155/105)