A. DB Bench press – 4×8, as heavy as possible for this rep scheme. We are doing one more set than on Sept 1, so do the same weight or heavier.
Alternate with max effort sets of supinated body rows.
B. 4×500 m row, resting 2 minutes between efforts. Pacing should be as follows:
PR pace + 20 seconds
PR pace + 15 seconds
PR pace + 10 seconds
PR pace + 5 seconds (or less). Go hard on this last one. This is a pacing exercise, so try to be consistent with your pace during each set.