Double Pyramids 
2x 19 mins as follows:
4 @r18, 3 @r20, 2 @r22, 1 @r24, 2 @r22, 3 @r20, 4 @r18
2 mins rest
4 @r20, 3 @r22, 2 @r24, 1 @r26, 2 @r24, 3 @r22, 4 @r20

Woke up stiff after yesterday's squat session. This is just what my body needed. Take a little more time on the recovery during the low rate intervals so that you are able to maintain some intensity. 

Row Conditioning 🎅🥇🎄
Time: 40mins 
Rate: 22/24

DF: 128

Start at r22 and toggle between 22 & 24, changing the rate every two minutes. Did not adhere to the rate change, just wanted to log the final 6500+ meters needed to go over 200K for the HC!  Held a low rate and very relaxed pace picking things up slightly over the last 2000 meters or so.