Friday
Row 500m x 8, rest 2 min *try to sustain pace from 30 min row
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HS Walk Practice

1) 1:58
2) 2:00
3) 1:57
4) 2:00
5) 2:00
6) 1:58
7) 2:01
8) 2:00

HS walk practice, had a friend help me with some progressions. walked on my hands sideways facing a wall for 4 set of 20' per side. mostly working on the motion of moving may hands from the shoulders and not from my elbows. all in all 15-20 minutes of practice. shoulders are pretty smoked.