Workout of the day

1) Strict Press
5-3-2-1-1-Max Reps @ 50-60-70-75-85-90%

2) “Two Seater”
500m Row
10 Dumbbell Man-Makers @ 50/35
750m Row
8 Dumbbell Man-Makers
1000m Row
6 Dumbbell Man-Makers
1500m Row
4 Dumbbell Man-Makers

Details

1) Rest as needed, aiming for 3-5 reps at 90%

2) Pace for a long workout. Option to share benches or do floor presses (instead of DB MM) with the following reps and sets:

30 Bench Press @ 135/95
20 Bench Press @ 155/105
10 Bench Press @ 165/115
5 Bench Press @ 185/135

At Home

2 - 4 - 6 - 8 Minutes of Running/Biking/Rowing

-After every interval do 20 Single Arm Devil’s Press

1 Dumbbell Man-Maker:
From Front Plank:
Left Arm Row
Push-up
Right Arm Row
Push-up
Squat Clean
Thruster