3000m Warm-up Row
Set monitor to Intervals > Distance, and program in 7 rounds of 400m with unlimited rest. After each 400m perform the following:
- 10 pushups
- 20 situps
- 30 squats
- 40-second plank
2000m row cool-down, focusing on your technique
Note: This workout is to be done all-out and fast, but not so hard that your form suffers. Start each rowing interval with a few short strokes to get to your target stroke rating, then lengthen out.