Strength
Shoulder Press (3×5 same weight )
Linear progression, add 2.5 – 5 lbs from last week. As always, ensure you get in 2-3 warm-up sets first – warm up guideline 60/70/80% of working weight
Conditioning
For 15 minutes:
Row 30 sec on, 30 sec off for max power output
*Set rower on watts, row for max wattage each interval. At end, take average wattage across all intervals & divide by your body weight to calculate your average power ratio.
Enter total meters rowed as score, but record average power ratio to comments