Warm Up:
3 Minutes Easy @24
2 Minutes Moderate @24
1 Minute with Power Strokes @24
Workout:
12 Minute Interval @24 SPM
First Minute take 2 Power Strokes
Every Minute thereafter, add 2 additional Power Strokes
2 Minute REST
12 Minute Interval @24 SPM
First Minute take 24 Power Strokes
Every Minute thereafter, subtract 2 Power Strokes
2 Minutes Moderate @24
1 Minute with Power Strokes @24
Workout:
12 Minute Interval @24 SPM
First Minute take 2 Power Strokes
Every Minute thereafter, add 2 additional Power Strokes
2 Minute REST
12 Minute Interval @24 SPM
First Minute take 24 Power Strokes
Every Minute thereafter, subtract 2 Power Strokes
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