Strength
Bench Press (5 @ 75% 3 @ 85% 1+ @ 95% )
Superset with standing bent over row (3×8 moderate-light weight)
Conditioning
2000m Row – 3 min rest
1000m Row – 2 min rest
2x500m Row – 1 min rest after each
4x250m Row – 0:30 rest after each
Record total 5K time (clock time minus 8:30 rest)
*Avg/500m pace time should get faster as distance decreases