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**We have some new profiles up on our Who’s Who page, so check out the questionnaire responses from Pam and Kendall.

A. Barbell floor press – 4×5 at a moderately challenging weight. I’m not giving an exact percentage here because it will be a new movement for most of you. (demo video here)

B. Row 1000 m at about 90% effort

Rest 6 minutes

Row 1000 m at 100% effort.

**Note that your “100%” will mean a different pace for 1000 m than it did for the 500 m sets we did on Nov 9.

C. Deadbugs – 3 slow, controlled sets of 5-8 reps per side.