Strength: Close Grip Bench Press (3 sets of 3-2-1) @ 75% of 1RM
(rest 45s between clusters, 90s between sets)
-We always use a close grip on the bench press, index finger right next to the smooth part of the bar. This carries over into helping your overhead press, and keeps your shoulders healthy.
MetCon: 10 x 300m row (30 sec rest)
(consistency, keep rows within 2-3 seconds)
-If you are consistent with rowing and feel you have sound technique, add a weighted vest.
MetCon: 5 Rounds (for quality)
20 Ring Dips
Great video showing proper rowing technique and efficiency tips.