A) Warm up with 750m row
B) On the Rower – Set a clock for 15:00 and move as follows:
– 3:00 @ Hard Pace
– 1:00 @ Recovery Pace
– 2:30 @ Hard Pace
– 1:00 @ Recovery Pace
– 2:00 @ Hard Pace
– 1:00 @ Recovery Pace
– 1:30 @ Hard Pace
– 1:00 @ Recovery Pace
– 1:00 @ Hard Pace
– 1:00 @ Recovery Pace
You will alternate between Hard pace and Recovery Pace. Decrease the time spent on Hard pace by :30 per round. Make full use of your recovery time to prepare for the “work” portion of each round.