4th
AM
Z1 30+mins
158cal
+
mobility

PM
A. close grip bench press 3, 3, 3; rest as needed
45x5, 135x5, 185x3
205x3 - http://www.youtube.com/watch?v=I02dv_t6glY
210x3 - http://www.youtube.com/watch?v=gdaYbWQh4YQ
215x(2+f) - http://www.youtube.com/watch?v=LqD4TmfsSIY

+
Row 400m 95% effort
rest 4mins x 4-5sets
1 - 1:19.2 - http://www.youtube.com/watch?v=OvUCJRIx7Tk
2 - 1:19.1 - http://www.youtube.com/watch?v=etZ7PhSmgug
3 - 1:18.9 - http://www.youtube.com/watch?v=TSwyz7b_AQA
4 - 1:20.4 - http://www.youtube.com/watch?v=Bv3efeky5DQ
5 - 1:20.6 - http://www.youtube.com/watch?v=O9wCqiB9Dh0