12 Single KB RDL
12 Russian KBS
2:00 Row (slightly faster than 3 minute pace)
10 Single KB RDL
10 Russian KBS
1:00 Row (slightly faster than 2 minute pace)
8 Single KB RDL
8 Russian KBS

Everyone’s favorite day

Row 5k
*other option is to run 5k or ski 5k.

Optional strength is Bench press- 3 sets for max reps of bench press using 60 percent of your 1rm. Rest 4 minutes between sets.