PE : RCVY

Standard w/u

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3x10 Shoulder dislocate

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30min Oly Practice

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1500m @ 2k + 2/4 *BikeERG = 3000m

2 min rest

500m @ 2k *BikeERG = 1000m

1 min rest

250m @ faster than 2k pace *BikeERG = 500m