Workout of the Day:

A1. Incline DB Bench Press x 8 Reps
A2. Feet on Box Ring Rows x 8-12 Reps
A3. Single Leg DL with BB x 5 Reps / Leg
3 RNFT

B. Row Interval Warm Up
30sec @70%
30sec @75%
30sec @80%
30sec @85%
2 Rounds
Rest 60 btw Efforts

C. 2K Row Test

Competition:

A. Every 2min Back Squat:
6 Reps @70%
4 Reps @75%
4 Reps @80%
2 Reps @90%
4-7 Reps @85%

B. Warm Up Row 4x(40sec on/20sec off)
** Decrease split time each set.

C. 2K Row for Time