(A) Find a 5 Rep Max Close Grip Bench Press (15 minutes)
(B) 4x5 Close Grip Bench Press @ 90% of 5RM (15 minutes)
(C) 4x500m Timed Row (20 minutes)
- These are 90 to 100% efforts
- This is not easy ... if you leave with a "that wasn't much of a workout" vibe, you didn't push it.
(D) Open Athletes: Do an additional 2x500m Timed Rows after class (10 minutes)