A. Press (standing) – 5 sets of 5-7 reps (same weight as the seated press last week).
B. For max calories:
2 rounds of: 60 second row (bike if we run out of rowers), 30 seconds rest (This is your test run, to set your pace for the next rounds.)
Rest 90 seconds, then 10 rounds of:
60 second row/bike, 30 seconds rest.
Include the calories from your two pace-setting rounds in your total.