build to a heavy single strict press - no misses
5 strict press (85-90% of heavy single)
rest 0 seconds
rest 3 minutes
supinated bent over bb row, 5 x 10
- heavy single strict press means as heavy as you can this day, but doesn't have to be a 1RM; if you've got it in the tank however...
- as always, 400m run times should be consistent