GPP

S w/u

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WARM UP:

5x inchworm w/ push up

10x Mace 360 (each side)

2-5x pull up

15 cal Echo Bike

3 rounds

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FOCUS:

3x1750m + Full Rest

1st: 1000m @ 2k+10

2nd: 500m @ 2k+6-7

3rd: 250m @ 2k+2-4 

First Round Open Stroke Rate.

Next rounds, increase/decrease stroke rate by 2+

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COOLDOWN:

10 min KB Play