A) P&G 750m rower warm up
– 70m Legs only
– 60m Arms/Back only
– 125m easy
– 250m of 3 hard pulls, followed by 7 light pulls
– 250m easy
B) 4 Rounds of:
– 500m @ Gear 4
– 500m @ Gear 1
This is a Speed Endurance workout focusing on developing your ability to hit your mid-level speed. Recognize this feeling. For the last round at Gear 4, flip the screen down and go on feel. If you are off your prescribes pace at all, do 10 burpees for each second you miss the goal time. (i.e. if you’re off by 3 seconds, you do 30 burpees before moving on to the last row at Gear 1.