Anaerobic Lactic Power

Training;

4-6 sets:

AMRAP close grip bench press - 100% bodyweight max
rest 30 seconds
250m row @ 95% very very hard effort
rest 4-6 minutes between sets

Record bench score and row time for each set
Load stays the same throughout, expect a slight drop off
Don't be afraid to take more rest in order to keep your scores more consistent!