Part 1
8 minute row
22spm @ 2k plus 16
DF = 115
This is about POWER
Part 2
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster
DF = 130
This is about SPEED
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster
DF = 130
This is about SPEED
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