A. Bench press – 5×4 (increase weight from Oct 21). You should be up around 80% by now. If you think you can 5 reps per set, feel free to do so.
B. Row 5 km for time. If we don’t have enough rowers, the alternatives are: 20 minute bike for max calories, or a 2 mile run. If (and only if!) you are new, we may consider modifying the distance to 3 km. This will be at your coach’s discretion.
Build that mental toughness! Settle in, focus on efficient, consistent technique, and you’ll get through it. Some of you may want to consider lowering the damper setting a bit for a long row like this.