Warm Up

  • Across Gym with Stagger Stance Good Morning
    • Row 10 Cal
  • Across Gym with See Saw Step
    • Row 20 Cal
  • Across Gym with Sampson Lunge
    • Row 30 Cal
  • Across Gym with Monkey Crawl

 

Workout:

  • 40 Cal Row @ x cal/hr
    • 2 min Rest
  • 40 Cal Row @ x+100 cal/hr
    • 2 min Rest
  • 40 Cal Row @ x + 200 cal/hr
    • 2 min Rest
  • 40 Cal Row @ x + 300 cal/hr

Record Time and Total Meters Rowed after each piece.  PM5 Monitors will allow you to program for Calories, but PM 3/4 will have to be done using Just Row.