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Notes

4 x 8 min w 1 min rest:

warm up

4 min @ 20; 4 min @ 22

4 min @ 22; 4 min @ 24;

3 min @ 22; 3 min @ 24; 2 min @ 26

2 min @ 22; 2 min @ 24; 2 min @ 26; 2 min @ 28

warm down

intensity: 5

row count: 1000