2k Prep : STR IWT
5min strapless row
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Oly Warm up
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5x SN high pull @ 80% + 1min Row @ 2k pace -2/-3sec + 2min rest
3 rounds
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4x BS @ 80% + 1min Echo bike @ 85% MHR + 2min rest
3 rounds
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3x 30sec row + 2min rest @ T2k pace or faster
3 interval blocks
** R24 +20/30DF