[Ouwcrew-l] Weekend Workouts

[Goode, Nicholas]

Hi Ladies,

So You got a Day off, cause I forgot to get a workout up. Hopefully you didn't wast it and still did some cardio.

Either Sat or Sunday Rowing workout.

10 min at 6K pace -1sec    (For example: if you rowed at a 2:05 avg 500split row at 2:04 for 10 min)
3 min ACTIVE rest
20 min 6K pace +1sec
5 min ACTIVE rest
5 min 6K -2 sec
1:30 ACTIVE rest
250meters all out sprint


Cool down and STRETCHING

Enjoy
Nick
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