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C2 damper drill

2 minutes on 1 @ 26 strokes per minute

2 minutes on 5 @ 26 strokes per minute

2 minutes on 10 @ 26 strokes per minute

1 lap around the block at warm-up pace/80%

Rest as needed

Row 1,500 meters (choose your own damper setting)

Then immediately run 1 lap around the block

We’re going outside, rain or shine tomorrow, so please dress for the great outdoors, and the great indoors. We’ll have some towels around to clean off wet footwear as you come back inside, or you can bring two sets of runners.