Concept2 Row, 500 meters (go for a record time!)
Tempo Bench Press, 5 repetitions (5 second tempo)
Concept2 Row, 300 meters
Tempo Bench Press, 3 repetitions
Concept2 Row, 100 meters
Tempo Bench, 1RM

Rest as needed then,

On a 3:00 clock,
Run 400 meters,
Jiu Jitsu Bench Press, As Many Repetitions As Possible (135lb. / 85lb.)

Note: Today’s session is all about combining speed, power, and strength! A great split time average is sub 1:45 for men and 1:55 for women.

Skillful in action, and non-action!


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