''FlowIntervals''
15 Min Bike/Row
60 sec Low RPM @ 60-65%
60 sec Mod RPM @ 70-75%
60 Sec High RPM @80-85%
Rest 5 Min
15 Min Bike/Row
60 sec Low RPM @ 60-65%
60 sec Mod RPM @ 70-75%

60 Sec High RPM @ 80-85%

 

Notes:
Look to maintain an Sustainable pace for all sets and track what you do 
+
''AbsOfSteel''
Day7/28
ArchUp Challenge = 100 For Time




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