a) 500m row @ z1
30 calorie AD @ z1
b) for time:
1000m row
100 calorie airdyne
750m row
75 calorie airdyne
500m row
50 calorie airdyne
250m row
25 calorie airdyne
c) emotm 1RM strict press ladder
--> start @ 115#, move up 10# per set until failure
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