20250217 *Warm-Up:* 5 Minutes up and down pace on machine of choice *Workout:* Choose the row or ski. If 5km will take over 25 minutes (over 2:30/500m) reduce to 4km. Aim for an even pace throughout, increasing as able in the last 1000m if you feel good. Find a technique video to watch before you begin to give you focus. *Cooldown:* 1 Min forward fold