Prep - Foam Roller, ASLR, T-spine rotation, Pump
Concept 2 rower x 1:44, 1:48, 1:53
Indian Club swinging x 3 min x 3 sets
24 kg Windmill x 5+5
Croc. Breath x 3 min
Knocking the time down on the first two 500 meter intervals made a big difference.
Had a great time at the Perform Better One Day seminar in Austin Tx - presenting with Gray Cook, Robb Rogers, and Mike Boyle is humbling and exciting.