Monday– Low% Cyclical+MAP Cylical Int 5×4 (Row Base)
10 min @easy pace:
1 min alternating KB bottoms up TGU
1 min reverse single unders
1 min row @ damper 1
  • complete @ 3 rounds (tgu per round), about 75-100 reverse single
+
rest 3-5 min
+
6 sets:
500m row @1:50-1:52/500m pace
-rest/walk 2 min b/t sets-
**This pace and volume will progress overtime**
  • complete, avg 1:51 pace
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