Warm Up:

  • 1 Min Stroke Rate Pyramid - 24 - 26 - 28 - 26 - 24

Tabata Row:

  • 8 Rounds :20 Work / :10 Rest

Sprints:

  • 4 X 100m Sprint / :20 Rest
    • 2 Min Rest
  • 4 X 100m Sprint / :20 Rest

Workout:

  • 2:00 Row Max Meters
    • 2:00 Rest
  • 1:30 Row Max Meters
    • 1:30 Rest
  • 1:00 Row Max Meters
    • 1:00 Rest
  • :30 Row Max Meters

Score is Max Total Meters