Warm Up:

Stroke Pyramid Warm Up

  • 24-26-28-Tempo*
  • 24-26-28-Tempo*

*5 Strokes On / 5 Strokes Off

 

Sprints:

Practice working in Watts

Tabata Row with Watts

8 Rounds :20 sec ON / :10 sec OFF

Rest 3 minutes

Practice holding Watts consistent

Tabata Row with Watts

8 Rounds :20 sec ON / :10 sec OFF

 

Workout:

  • 3:00 Row
    • 1:00 Rest
  • 2:00 Row
    • 1:00 Rest
  • 1:00 Row