Level 2
Row ladder:
10/10-20/20-30/30-40/40-50/50
First part row hard/second part row easy
5 sets for reps
400 m row
Max rep bench press BW
Rest 2-3 minutes
Level 1
Row ladder:
10/10-20/20-30/30-20/20-10/10
First part row hard/second part row easy
4 sets for reps
300 m row
Max reps Bench press (65%))
Rest 2-3 minutes
