Greenville Groove

Warm-up 10 mins

Set your monitor for Intervals>Time with Unlimited Rest and program in intervals of 5, 5, 4, 4, 3, 2, 1 minutes of work

After each rowing piece get off the erg and do:

  • 10 push-ups
  • 10 squats
  • 10 sit-ups
  • 10 dips off the monorail

Sprint the last minute interval and immediately do a s-l-o-w cooldown paddle of 3-5 mins (no floor work after).