A) 1000m warm up:
3:00 walking rest, then immediately into:
B) 7 x 3:00 as follows:
– 10 ME Pulls on Rower
– [remaining time] row at medium/light pace
Set the row damper on 10 for the ME pulls, then decrease the resistance as needed for the remainder of the 3:00. Focus on pushing through the remainder of the 3:00, don’t get lazy.
0 rest between sets/reps. Stay on the rower and grind it out. ME Pulls should make you want to set a cal/hr PR each set.
Don’t slack off.
C) 500m recovery