Tue: erg: WU 12’. 3 x 7’ / rest 3’ (#1- 3’R18 @20’T+6-8”; 2’R20 @20’T+4-7”; 2’R22 @ 20’T+3-6”) (#2 - 4’R20/2’R22/1’R24) NOTE: For 4'R20 you should start with the same split that you held from the previous set at R20 and then build your speed from there. (#3 - 3’R22/2'R24/1'R26/1'R28 (Start 3'R22 with the same split that you held from the previous set at R22)
Thu: erg: WU 15’. 2 x 11’ (11’ = 20” ON full pressure, 40” OFF; R18/20/22/24/26/28/26/24/22/20/18) R5'
