ETAC : RCVY

S w/u

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5 min row on High DF

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3x 2250m + 5 min rest

*start @ 2k + 16/18 sec. Increase pace -4/5 sec each interval

1. R20

2. R24

3. R28

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2x 30sec Row + 2 min rest @ 2k-2 sec

5 min rest

2x 30sec Row + 2 min rest @ 2k-2 sec

*increase DF by +30