03.04.20

Aerobic Capacity 
Row
2 x (250m Fast, 500m Moderate, 250m Fast) rest 2:00 b/t sets
-Rest 2:00-
2 x (100m Sprint, 300m Easy, 100m Sprint) rest 2:00 b/t sets 

 Paces:
Pt 1:  Fast - 1:42-1:44 | Mod - 1:56-1:57
Pt 2:  Sprint - 1:30-1:31 | Easy - 2:00+ 

Active Recovery Hike (4 miles) 

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