6/27/2023

A1. Seated DB Top to Top Strict Press - 8 reps x3 sets, :30R

40lb dbs

A2. Strict Chin Ups - 8 reps x3 sets, 2min rest

unbroken

Row - 10 x 500m @ target 2k pace; rest 90sec
within each repeat: build from 3sec over to 3sec under target 2k pace throughout
**Rest as needed between 5/6

For each 500m, I rowed the first 150m at a 1:51/500m pace, the next 150m at a 1:48/500m pace, and the last 200m at a 1:45/500m pace