Warm Up:

2:00 Easy Row

10:00 Min Row

  • :45 Sec **
  • :15 Sec ****

2:00 Easy Row

Workout:

  • 10 Strokes **
    • 10 Strokes ***
  • 20 Strokes **
    • 20 Strokes ***
  • 30 Strokes **
    • 30 Strokes ****
  • 40 Strokes **
    • 40 Strokes ****
  • 50 Strokes **
    • 50 Strokes ****
  • 40 Strokes **
    • 40 Strokes ****
  • 30 Strokes **
    • 30 Strokes ****
  • 20 Strokes **
    • 20 Strokes ****
  • 10 Strokes **
    • 10 Strokes ****

 

** = 50 - 60% Intensity

**** = 90 - 100% Intensity

 

 

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