Row, row, row your boat. OK so more like row, row, row your Concept 2 rowing machine but that's neither here nor there. So another day and another 5k of rowing down. Felt good went ultra slow the 1k then dropped the pace down to a 2:10 500m average for the last 4k. Followed that up with some moderate intervals on the treadmill for 20 minutes. Again felt easy but good to run a little even if I hate treadmills. Finished up with some decent conditioning and called it good.
Endurance:
5K Row (22 minutes 17 secs)
24 minutes (2 minutes running 2 minutes walking)
Conditioning:
5 Rounds
10 x dumb bell rows 10#
10 x KB swings 50#
10 x pull ups
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