6/6
Row 5 min with display on force curve, 20-22 strokes/min, easy effort
done
+
Row 120 cals @ progressive effort, faster every 30
done
+
Every 2 min x 6-8 as able to keep the pace
Row 20 cals in sub 60 sec, keep stroke rate < 24/min
57.1—–56.4—–56.4—-–56.9—–58.5—–56.4—–55.2—–55.9 the stroke rate staying under 24 really kept this very sustainable for me
+
Bike erg 5k easy cooldown
done
+
5 min down regulation breathing
done