ROWING WARM-UP
2 sets:
:20 row
– Rest :10
:20 shoulder taps in plank
– Rest :10

2 sets:
:20 row
– Rest :10
:20 push-ups
– Rest :10

SHOULDER PRESS REVIEW AND BUILDUP
Press Pulling the chin back and pressing the bar straight up.
Press Finish with the bar directly overhead.
Press Keep the bar as close to the body as possible while pressing.
Press Return the bar to the rack from overhead. Elbows stay in front of the bar.
3 sets:

5 shoulder presses
– Rest 1:00 between sets.

Increase load across as many sets as possible.

RX

For time:
400/500-m row
25 shoulder presses (75/115 lb)
400/500-m row
15 shoulder presses
400/500-m row
10 shoulder presses
400/500-m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.

INTERMEDIATE

For time:
300/400-m row
25 shoulder presses (65/95 lb)
300/400-m row
15 shoulder presses
300/400-m row
10 shoulder presses
300/400-m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.

BEGINNER

For time:
200/250-m row
15 shoulder presses (55/75 lb)
200/250-m row
10 shoulder presses
200/250-m row
5 shoulder presses
200/250-m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.

2 sets:
15 KB side-bends/arm
Max-rep strict ring dips

2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)