2000m row into Max set of unbroken bench press @ 205#
Each successful bench press repetition completed deducts 10 seconds off your 2000m row time
Rest as needed after Row
Row time = 9:50
Bench Press reps = 13
Final time = 7:40
Rear Neck 3x12 @ 80#
Banded Hip Thrusts 3x20
Nordics to incline 2x4, 4x1
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