Warm Up:

1:00 Row at each Stroke Rate - Focus: Recovery Order of Operations

16 - 18 - 20 - 22 - 24 - 26 - 28 - 30 - 32

2:00 Rest

1:00 Row at each Stroke Rate - Focus: Maintaining Power as Stroke Rate goes down

32 - 30 - 28 - 26 - 24 - 22 - 20 - 18 - 16

 

Workout:

4 Rounds...

  • 4:00 Row @ 22 - 24
    • 3:00 Rest
  • 4:00 Row @ 24 - 26
    • 3:00 Rest
  • 4:00 Row @ 26 - 28
    • 3:00 Rest
  • 4:00 Row @ Pace you liked the best! (see if you can beat your meters)

 

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