A) 750m Warm Up: Get your lungs opened up.
B) 7 x 100m sprint. “Rest” by continuing to row at light pressure for 3:00.
This is designed to be like he hill sprint workout from last week. You will work extremely hard for 12 to 18 seconds, then recover while moving.
Stay on the rower and move to recover. This requires very light pressure It doesn’t matter if this is 2 minutes slower than normal, just pull the handle. Whether you know it or not, this trains your rowing muscles to flush lactic acid and makes you a better rower.
C) Recovery row @ Gear 3 (5k PR Pace) for 3:00.