Row Power Intervals 
6x 1 mins with 2 mins rest
🎯 2k splits
📉 as low as possible

Sprinkle in some 20-30 second sprints at your target pace during the warmup. The key is in the first 2-5 strokes/rpm - big power with extremely quick recovery. Keep the drive tight and full and stay in control. Use the 2:00 rest periods to gently recover, it's good to move rather than staying fixed. 

Accessory

4x30 banded pull-aparts

3x15 SA banded pulldowns

2x15 HR push-ups

1x15 SA KB bottoms-up press @ 18-poinds (failed after 12 on left arm)

Gold-Medal Guns  🥇💪
Superset 1: Grip Strength and Push-Ups 
1. Wide Grip Dead Hang
2. Push-Ups
Sets/Reps: 3 sets of 20 seconds and 10 reps

Push/Pull
Feet-Up Barbell Bench Press
Weight: 155-165-170 pounds
Sets/Reps: 3 sets of 6 reps

Half-Kneeling 1-Arm Pulldown @ 30 pounds
Sets/Reps: 3 sets of 10 reps (rest 30 seconds between arms, 2 minutes between sets)

Superset 2: Arm Pump
1. Dumbbell Skull Crushers
2. Dumbbell Hammer Curls
Sets/Reps: 3 sets of 10 @ 20lbs; last set @ 25lbs

Light as a Rock
Superset 1: Grip Strength and Push-Ups 
1. Dead Hang from Rock Climbing Grips 
2. Push-Ups
Sets/Reps: 3 sets of 20 seconds and 10 reps

Push/Pull
Feet-Up Barbell Bench Press
Weight: 155 pounds (used 165 on set 2 for 6 reps)
Sets/Reps: 3 sets of 8 reps

Half-Kneeling 1-Arm Pulldown @ 27.5 pounds
Sets/Reps: 3 sets of 12 reps (rest 30 seconds between arms, 2 minutes between sets)

Superset 2: Arm Pump
1. Dumbbell Skull Crushers
2. Dumbbell Hammer Curls
Sets/Reps: 3 sets of 10 @ 20lbs