Monday January 31, 2011

10 min warm-up
4′, 3′, 2′, 1′ @ 18, 20, 22, 24

then…

5k row
3-5 seconds over your 5k pace
rate 24-26

Cool down

Think long and strong and emphasize large muscle groups. Breathe and have the confidence to swing off the legs and suspend. Feel the transition from legs to upper body.

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