10 minute warm-up
30 minute row — “4,3,2,1”
4 min @ 24 (10 sec. above 5k)
3 min @ 26, 2 min @ 28, 1 min @30
2 sec. faster split each time we bring up the stroke rate
10 minute warm-up
30 minute row — “4,3,2,1”
4 min @ 24 (10 sec. above 5k)
3 min @ 26, 2 min @ 28, 1 min @30
2 sec. faster split each time we bring up the stroke rate