WOD:

Session A:

1) Row: 10k (2K @ 60%, 2K @ 65%, 2K @ 70%, 2k @ 75%, 2K @ 80%)

Perform this on the wattage setting and use that to pace appropriately. Pace Calculator HERE. 

Distance references if you are changing modalities HERE

Session B:

1) Bench Press:

8 @ 65%

6 @ 75%

4 @ 85%

4 @ 90%

Rest 2-3 minutes between sets.

2) Single Arm Dumbbell Row: 5 sets of 8/side

Rest 2-3 minutes between sets. HEAVY. Use a weight you can do strict for 5-6 reps, and then use your full body to get the last couple of reps.

3) Incline Bench Press: 3 sets of 12

Rest 2-3 minutes between sets. Heavy as possible.

4) Cable Neutral Grip Row: 3 sets of 12.12.12

Rest 2-3 minutes between sets. This is meant to be performed as a drop set. Perform 12 reps, drop some weight, another 12 reps, drop some more weight and perform a final 12 reps.

5) Banded Tricep Press Down: 100 Reps

Use a tension you can perform 30-40 reps to start with.

6) Ring Row: 100 Reps

Use a position you can perform 30-40 reps to start with.

7) Every 6:00 x 3 sets:

20 Bar Facing Burpees

20 Kettlebell Swings 70/53

20 Wall Balls 20/14

Rotate start order each round.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=cu-7WSjaVyU