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) 6 rounds on Rower:
– 1:00 @ Gear 5
– :30 @ Gear 0
This is a lactic recovery workout- training your legs to flush LA. The focus is not the Gear 5 work, but it’s the 30 second recovery in each round. Focus on moving on the rower enough to flush yourbody and bring your HR down. (This can also be done as an Assault Bike/Airdyne workout.)
C) Cool down with 8:00 @ Gear 2 (faster than usual cool down pace.)