On the Rower:
A) 750m warm up
B) For time:
1000m, @ Moderate Pace,
125m, @ Very Fast Pace rest 3:00 (get off rower, but continue moving);
750m, @ Moderate Pace,
125m, @ Very Fast Pace, rest 3:00
500m, @ Moderate Pace,
125m, @ Very Fast Pace, rest 3:00
250m, @ Moderate Pace,
125m, @ Very Fast Pace.
Ver Fast pace is exactly as it sounds, it will feel a lot like a sprint after the “moderate pace” work.
Rest after each 125m sprint by getting off the rower and walking around. The goal for the rest is to lower your HR as much as possible.