Gym Jones Prep

S w/u
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BB complex: 4x of each
DL + BR + HC + FS + PP + BS
3set, adjust weight as needed, rest 2-3min
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Row intervals

1000m @ 2k pace +1-2 sec
4min rest
750m @ 2k pace

3min rest
500m @ 1-2sec faster than 2k pace