Work up to a heavy bench press, then (225)

5 Rounds for time of:
15 Calorie Row
5 Bench Press @ 80% (185)

Rest 5 minutes, then

21-15-9 reps of:
Calories Rowing
Bench Press @ 50% (115)

Notes: All sets of bench press were unbroken for both pieces of this workout. Rowing for Part A was done between :48-:50 and 218-225m. Rowing for Part B was done at 1:58/500m pace.