Name: Playbook - Adam Klink - W1/D3 7x500m w/ 3:15 min rest
Uploaded: 2023-04-10T17:31:52.629Z
Duration: 35 min
Description: W1/D3 7x500m w/ 3:15 min rest

The pace here should be 1-2 sec/500m FASTER than you held for your 600’s. Make sure you rest a strict 3:15 after each round.

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

W1/D3 7x500m w/ 3:15 min rest

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W3/D2 7x500m w/ 3:15 min rest

W3/D3 8x400m w/ 2:30 min rest

W4/D1 10x300m w/ 1:45min rest

W4/D2 3x2,000m w/3 min rest

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W5/D3 10x300m w/ 1:45min rest

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W1/D3 7x500m w/ 3:15 min rest

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