3 x 1000m Row @ 85% intensity; rest 2min btw each
1:55 pace
3:44, 3:43, 3:24 (messed up on first 2, did 85% pace not effort)
30min Continuous Mixed Modal Aerobic (do not stop moving)
Include the following movements:
Step-up or Lunge
DB Press or DB Push-press
GHD Sit-up
100lb DB snatch
+
20min Airdyne @ Z1
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