Aerobic + anaerobic capacity
5:00 Echo bike @ easy
5:00 Row @ easy
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4 Rounds, go every 2:00
0:15 Sprint Echo Bike
Jog/walk for recovery
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5:00 Row @ easy
5:00 Echo bike @ easy
–
4 Rounds, go every 2:00
0:15 Sprint Row
Air bike for recovery
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5:00 Air bike @ easy
5:00 Run @ easy