For you cardio junkies – this weeks challenge is a 5k row.  In the video below, this handsome Englishman talks about how to row a 5k for MORE THAN 9 MINUTES!?!?
Lots of good stuff, preparation, set up, pacing and the mental aspects of rowing are discusses.
Friday is 2 lifts – the deadlift and the bench – so this would be an excellent time to take 30 minutes to get breathing and pulling.

Workout of the Day
Deadlift
5 sets of 3, 70% 1RM
Bench Press
3-3-3