Arlington
Row 4-5 x 1K (rest 3 minutes between intervals)
Notes: Nice to be back on the rowing machine after a two-week break. Legs were definitely heavy, though. Kept the pace below 1.55/500 meters the entire time with an average stroke rate of 24. Tom and Chris prescribed just a 1K recovery row, but I was feeling anxious to get back into things. Warmed up with three rounds of 20 spider lunges, 10 PVC pipe dislocates, and 20 band good mornings. Cooled down by stretching four minutes on each hip flexor and spending a few minutes in downward-facing dog.
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