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 @ Hard Pace
– :30 @ Recovery Pace
This is a lactic recovery workout. The focus is not the Hard work, but it’s the 30 second recovery in each round. You must build lactic acid for 1 minute, then 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 on rower (faster than usual cool down pace.)