Move

1) 3 Tempo Bench Press: Build to load

2) 6 Min Row
6 Min Bike
3 Min Rest

4 Min Row
4 Min Bike
3 Min Rest

2 Min Row
2 Min Bike

Train

1) 3 x 3 Tempo Bench Press @ 75-80%
5s Negative on each rep

THEN: Max Unbroken Set (no tempo)

2) “Boat Shoes”

For Time (35 Min Cap):
1500/1350m Row
3000/2700m Bike
Rest 3 Mins
1000/900m Row
2000/1800m Bike
Rest 3 Mins
500/450m Row
1000/900m Bike

Stimulus

1) Build to 75-80% with a 5s lowering of the bar to the chest, press up quickly, repeat for 3 reps x 3 sets. Then do a set at the same weight with no tempo for as many in a row as possible

2) Roughly 6/4/2 on each of the bike and row rounds. This can be technique and “zone 2” oriented where you’re able to maintain your breath through your nose, or you can work hard and hang onto the burn. Choose your own adventure!