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IMPORTANT - Please set your drag factor before you begin. The resistance numbers refer to the effort you put into the row. Do not change the drag factor / resistance on your machine during the row.
Row 3 x 12minutes with 2:30 rests between
Each interval at 24 strokes per minute
Pace = 2K+14
Or 7/10 if you prefer an effort scale (First interval is 7/10 - but the next two intervals, just hold the same pace - even if it feels tougher)
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