Chad Row

Warm up then do 2-3 rounds of the following:

  • 6 minute row with 10 damper @ 18 SPM
  • 5 minute row with 8.5 damper @ 20 SPM
  • 4 minute row with 7 damper @ 22 SPM
  • 3 minute row with 5 damper @ 24 SPM
  • 3 minute row with 3 damper @ 26 SPM
  • 1 minute row with 1 damper @ 28 SPM

3-minute paddle rest between rounds.  Remember to focus intently on your technique and posture – let the drive come from your LEGS.