almost back...
AM:
32 min sausage run up NTPP past Village - 2-5 min on @ -10% VO2 Max pace, walk 20-30 sec
(32 x 4 = 128 total volume points)
PM
CF 480
3 pos PS - 75,95,115,125,135
+
5 sets:
8 HSPU
10 KBS - 32kg
12 cals on rower
(rest when partner goes)
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