5/16
5 min easy row with display on force curve
+
60-90 sec progressive intensity rows, building just past target pace
rest 2-3 min x 3 sets
done
+
Broken 2k row for time
800m, rest 3 min
600m, rest 2min
400m, rest 1 min
200m
*plug this in as variable intervals and get a total working time here.
6:48 – this was tough, the broken intervals felt hard to catch a rhythm because I was pushing the pace so hard.
+
Bike easy 10 min
Did a walk
+
5 min down regulation breathing
dine