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1 x 10 @ 135lb banded
2 x 5 @ 50% banded
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 5 @ 95% (attempt a 5 rep PR)
Row these at a slightly stronger pace than your 5000m.
3 x 1600m
w/ 3min rest between intervals
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