A. Four rounds:
6-8 Seated (unsupported) DB Shoulder Press
8-10 Ring Row
20 Abmat Sit-ups
*Rest as necessary between exercises.
B. 500m Row
Notes: For the Shoulder Press aim to maintain the same weight across all sets and scale the ring row up or down (feet elevated, weight vests etc.) to get you into the 8-10 rep range. The sit-ups should be strict – anchor your feet if you need to rather than using momentum to get you through the reps. The row is all out – give it everything you’ve got.