Warm Up:

Tabata Style

  • Row
  • KB Swing
  • Goblet Squat
  • Around the Worlds

Workout:

2 x 15min w/ 5min Rest
5′ @ 20 s/m
5′ @ 22
3′ @ 24
2′ @ 26
5min Rest
2′ @ 26 s/m
3′ @ 24
5′ @ 22
5′ @ 20

Here's a long interval workout.  Focus on your ratio and swing in your stroke.  Set your monitor up with Intervals:Time for 15 min of Work and 5 min Rest

Record your total meters rowed in the comments.

Enjoy!

Cady

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