Engine

8 sets of:

• 500m Row

*Increase pace every 100m
1st 100m @2k pace +10sec
2nd 100m @2k pace +5sec
3rd 100m @2k pace +0sec
4th 100m @2k pace -5sec
5th 100m @2k pace -10sec
-Rest 2min between sets-

Pause Bench Press

• 1x6 @65%
• 1x4 @70-75%
• 1x3 @75-80%
• 2x2 @85%+

*1s Pause in bottom

Accesories

A) Rope Pull Up:
4x For Quality:

• 5-6 Rope Pull Up (R hand above) -rest 20sec
• 5-6 Rope Pull Up (L hand above) *rest as needed between rounds

B) 3-4x For Quality:

• 15-20 GHD Hip Ext.
• 45/45s Copenhagen Plank