Row 10 min @50%
5 min dynamic mobility work
Row 10 min @70%
5 min dynamic mobility work
Row 15 sec hard/rest 2 min x 3
5 min light mobility
+
Row 2000m time trial. (try to hold training pace and
above - sprint hard at end)
TIME: 6:59 (maintained roughly a 1:45 pace throughout.
Pushed hard at the end. If this wasn't a 100% effort it was pretty damn close).
+
10-15 min Jog/AD easy pace to flush
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