20 minute one-arm long cycle, switching arms as often as needed
Finished with a 1000 meter row
Results
Used a 20kg for the long cycle. It wasn't easy but I made it. I started with 7 reps per arm, then dropped down to 5 per arm briefly, then 4 reps which I was at for a while. I finished at 3 reps per arm.
I finished the row in about 4:10 which I was happy with.
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