10/26/2021

Accumulate 20 shoulder CARs/arm/direction

3 Sets, RAN Between sets

15 banded ext. rot.

15 banded int. rot.

15 banded pull-aparts

15 banded face pulls

Row 3k x 2 sets; rest 4min with easy bike spin between 3ks

1000m @ 60min pace (should be smooth and comfortable)
1000m @ 30min pace (slighty challenging but you should be able to hold for 30min)
1000m @ tough effort for the day *your choice - push this but be sure you can do the same thing again on the second set

2:05/500m for the first 1k, 2:00/500m for the next 1k, then 1:55/500m for the last 1k