BENCH PRESS & ROWING TT

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Bench Press, 1RM

3. Work Capacity - Time Trial

• Row 5000m (If you already have a 2000m TT)
• Row 2000m (If you do not have a 2000m TT)