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Work through a tough full body endurance session on the rower, with 8 sets of 500m rowing intervals. Aim for an intensity of 90-95% of max on the 500m efforts, with complete rest in-between.
Exercise Notes:Complete 5mins light w/up, then work through a total of 4000m on the rower in an interval format of 8 x 500m efforts followed by 1min rest periods. Aim to keep the effort intervals to around 2mins each.
Minutes on exercise:30:00