Essentials:
A.
15min working on Rowing Technique
B.
10 Sets
Row x 60sec @ 85% Pace
Row x 60sec @ Slow Spin
*Between rounds 5 and 6 get off the rower and rest 3min*
Fitness:
A.
15min working on Rowing Technique
B.
10 Sets
Row x 60sec @ 85% Pace
Row x 60sec @ Slow Spin
*Between rounds 5 and 6 get off the rower and rest 3min*
Performance:
Rest