Row/Bike/Ski: 8:00 easy pace
- Goal be as consistent as possible with your pace. See how many strokes you can go make consecutively with the same pace /500m and SPM.
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Banded Lat Pulldowns: 4 x 20-30. Rest 60s.
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- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)