6WLT

S w/u

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every 30sec for 10min

5x KBS + 3-5x push up

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30min Row/ski for max meters

Row @ R22

SKI @ R42

• aim for 2k +16/17sec

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4x 30/30 hollow hold

2nd training session

10min aerobic warm up

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8x 90/60 aerobic work

Row@ 2k pace R26/28

Ski 2k pace R48

bike/run @ 75% effort

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10min cool down