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<font class="Apple-style-span" size="5">Novice,</font>
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<div><font class="Apple-style-span" size="5">Technically speaking I can not hold practice tomorrow. Giving you guys TWO options you MUST choose one of them to complete tomorrow in replacement of practice.</font></div>
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<div><b><font class="Apple-style-span" size="5">1. I will still be going to ping at 6:30am and you can join me in my personal work out (it's not that bad I'll just be bicycling) .</font></b></div>
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<div><font class="Apple-style-span" size="5">OR</font></div>
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<div><font class="Apple-style-span" size="5"><b>2. You can do the following erg piece for 20 minutes and send me a picture of your screen (the little black box). </b></font></div>
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<div><font class="Apple-style-span" size="4">First 5min steady state 1/2 pressure with 24 SPM</font></div>
<div><font class="Apple-style-span" size="4">Second 5min 3/4 pressure with a 27 SPM</font></div>
<div><font class="Apple-style-span" size="4">Third 5min </font><span class="Apple-style-span" style="font-size: large; ">steady state 1/2 pressure with 24 SPM</span></div>
<div><span class="Apple-style-span" style="font-size: large; ">FINAL 5min FULL pressure with a 27 SPM</span></div>
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<div><span class="Apple-style-span" style="font-size: large; ">Pressure = How hard you are pushing.</span></div>
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<div><font class="Apple-style-span" size="5">If you do not complete one of the options it will be counted as your one free practice.
<b>Please email or text me what your choice is.</b></font></div>
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<div><font class="Apple-style-span" size="5">Thanks,</font></div>
<div><font class="Apple-style-span" size="5">G :)</font></div>
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