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Rest strength and conditioning, train endurance. Choose one below.

Bike: 3-5 x 2M, spin/rest 4:00 between, hold splits within 2-3 seconds
Run: 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds
C2 Row: 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds

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