Warm Up:

3 Min Intervals / 1 Min Paddle in between (Rest)

Spend 1 minute at each stroke rate during the 3 Min Interval

This is a warm up so start easy and gain power as you go

24-26-28-Tempo Rowing

26-28-30-Tempo Rowing

28-30-32-Tempo Rowing

*Tempo Rowing = 5 strokes on, 5 strokes off

Fun: 

Guess Your Calories In 1 Min Of Effort (rest in between)

Take 3 Attempts:  1 Min Hard Effort (no peeking at monitor) Guess your Calories

Workout:

For Time:

  • 500m
  • 1 Burpees
    • 1 Min Rest
  • 400m
  • 2 Burpees
    • 1 Min Rest
  • 300m
  • 3 Burpees
    • 1 Min Rest
  • 200m
  • 4 Burpees
    • 1 Min Rest
  • 100m
  • 5 Burpee