Monday– Low% Cyclical+MAP Cylical Int 5×4 (Row Base)
10 min @easy pace:
1 min AD
40 sec FLR on rings
1 min row @ damper 1
  • complete
+
rest 3-5 min
+
7 sets:
500m row @1:49-1:51/500m pace
-rest/walk 2 min b/t sets-
**rest 4 min between set 4 and 5**
  • 1:50.0
  • 1:50.9
  • 1:49.4
  • 1:49.4
  • 1:49.1
  • 1:49.0
  • 1:49.2
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