A. 20 Shoulder CARs per arm per direction
B1. Banded Shoulder Ext. Rotations - 15 reps x 3 sets
B2. Banded Shoulder Int. Rotations - 15 reps x 3 sets
B3. Banded Pull-Aparts - 15 reps x 3 sets
Row Intervals:
Row 1k x 5 total sets:
Sets #1-2 - 750m @ 2:02/500m + 250m @ 1:52/500m
Sets #3-4 - 750m @ 2:00/500m + 250m @ 1:52/500m
Sets #5 - 750m @ 1:58/500m + 250m @ fastest possible pace
Row 1k x 5 total sets:
Sets #1-2 - 750m @ 2:02/500m + 250m @ 1:52/500m
Sets #3-4 - 750m @ 2:00/500m + 250m @ 1:52/500m
Sets #5 - 750m @ 1:58/500m + 250m @ fastest possible pace
During the last 250m of the last set I build to a 1:25/500m pace. No issues executing this as written
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