Warm Up:

Take 1 min of rest between pieces.  Get off the machine and stretch shoulders/hips/ankles as needed.  Use the Intervals: Variable setting to program the machine ahead of time.

  • 100m Arms Only
  • 200m Arms and Body
  • 300m Arms Body and Half Slide
  • 400m Arms Body Full Slide
  • 500m Row @ 24
  • 600m Row @ 26
  • 500m Row @ 28
  • 400m Row - 2k pace
  • 300m Row - 2k - 5
  • 200m Row - 2k - 10
  • 100m Row - 2k - 15

Workout: 

For Time...

  • 500m Row
    • 2:00 Rest*
  • 500m Row

*BONUS WORK: During the 2:00 Rest, complete 20 (or as many as you can) Burpees over the Monorail.

 

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