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              <span class="initials">FEB 22</span>
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              <a data-turbo-action="advance" class="post-title" href="/rowing-rampage-bfea0338-cc0c-44c7-8d8d-460cd6131171">Rowing Rampage // Saturday - 2025.02.22</a>
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              <a href="/workout_structures/tabata">Tabata</a>
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              <a href="/movement_types/strength">Strength</a>
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              <a href="/equipment/rower">Rower</a>
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  <p><strong>Tabata:</strong></p><br><ul>
<li>8 Rounds of:<br><ul>
<li>20 seconds of max effort rowing</li>
<li>10 seconds of rest</li>
</ul></li>
</ul><br><p><strong>Strength Focus:</strong><br>
- After completing the Tabata rowing, perform 5 sets of 5 heavy deadlifts</p><br><p><strong>Instructions:</strong><br>
- Push yourself to maintain a high intensity on the rower during each 20-second interval<br>
- Rest as needed between the Tabata rounds and deadlift sets to ensure proper form and technique<br>
- Choose a weight for the deadlifts that challenges you but allows for good mechanics<br>
- Focus on engaging your posterior chain and maintaining a flat back throughout the deadlifts.</p>
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