1K row @ Z1 - rest 5 min
1K row @ 85% - rest 7 min
1K row @ 95%
Result - 4:14.6 / 3:25.5 / 3:07.2
95% was a 12 second PR and the hardest 1K row I've ever done. I'm not sure I could've been much faster than that but I bet could be sub 3:07. Sub 3 if I had coke in my system.
2:30p
30 min spin
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