Raise Your 20

Segment 1: 8x :20/:10 @ 28 s/m

~2.5 minute BREAK

Segment 2: 4x :40/:20 @ 28 s/m

~2.5 minute BREAK

Segment 3: 2x :60/:30 @ 28 s/m 

Done! 

Notes: Aim to hold a 28 stroke rate for all of our sprints today. We will capture power in the first segment and meet the challenge of lengthening our ability to hold that power just a little longer through the remaining segments. Consider the intervals at somewhere between 8-9 on the RPE scale. 

I did not see the note about 28 s/m - instead focused on hitting 90 meters every 20 seconds. This would be good to try again at 28 -- as shown below, I was at a higher stroke rate for all intervals. 

Midline
3 Rounds
30 GHD sit-ups
25 back extensions