ROWING INTERVALS

1. Warm Up

• Foam Roll
• Flexibility

2. Stamina (3-5 rounds)

• Pullups, 10 reps
• Pushups, 20 reps
• Squats, 30 reps

3. Work Capacity

• Row 5x1000m
• 90 sec Recoveries
• Never slowing more than 5 seconds of fastest 1000m