Chris Hipgrave
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Erg - 2x (4x15''/45'' + 5x10''/50'') speed work
Erg - 20x45''/15'' 65-70spm, 10x40''/20'' 65-70spm power stroke, 10x30''/30'' 80spm, 20x45''/15'' 60-65spm
Erg - 10' 75spm/8' 75spm/6' 80spm/4' 85spm/6' 80spm/8' 75spm/10' 75spm (3' rests)
4x 8’/5’/3‘ (60-65-70spm) (1x medium resistance/2x small/1x without) (1’/2’)
Morning Weight Training
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