A) P&G 750m warm up
– 70m Legs only
– 60m Arms/Back only
– 125m easy
– 250m of 3 hard pulls, followed by 7 light pulls
– 250m easy
B) On the Rower:
5 Rounds:
– 250m @ Fast Pace
– 100m @ Max Effort Pace
– 3:00 rest
This is a Strength Endurance workout. Focus on staying consistent on your 250’s, then grit your teeth and blow it out for the last 100m. During the rest period, get off the rower and move around, focus on lowering your HR by moving not just standing.