Bench Press 
5-5-3-3-3-1-1-1-1-1

Work up to a heavy single. 

5s: 175 & 195
3s: 205, 215 & 215
1s: 225, 235, 240, 245

Row Conditioning 

6x 500m 

Rest 1 minute between

Target split should have been closer to 2K but I am nursing this cold and wanted to keep things a bit more manageable. Tried to hold a consistent pace and rate throughout. Ideally, these would be done at 2K pace with the rate somewhere between 28-30 and the drag turned up a bit. Same with the bench press - I know I can go heavier for one rep, but the workout called for a heavy single. I was moving the bar well throughout and didn't feel the need to go any heavier.