Sunday, August 2nd 2020

Row (M-1:50-2:00) (F-(2:05-2:15) 
250 M
500 M
750 M
1K

After each set of rowing complete a :30 second side plank on each side.

Rest 2 minutes  

Bike (Try to maintain +75 RPM on the bike)
500
750
1k
1.5K
After each set of Bike complete 1:00 Max Effort Flutter Kicks

The goal today is pacing. The core work is your active rest. Do your best to bring the heart rate back down. Then head back to the Bike or Row and maintain a similar effort. As you build it will be harder to hold onto that pace. Use the 2 minutes rest to reset before switching ergs.

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