2k row
7:29
rest 3 mins
then row some more...
1:1 work/rest
1 min on/1 min off
2:00 on/2:00 off
3:00 on/3:00 off
4:00 on/4:00 off
all intervals under 500m /2:00min
run 1 mile 7:26, cool down with remaining time till 10:00 mins
"It's supposed to be hard. That's the magic in it. It's pretty simple." Rob Shaul
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