Rowing intervals + accessory Workout
70 min
Warm up for 10 min
1.Rowing intervals
A. 6 x 1000 m @ 2:08-2:10/500 m pace
- Rest 60 s between sets
- Avg. speed: 2.09.5, 2.09.0, 2.08.1, 2.07.5, 2.06.8, 2.05.4 / Total 2.07.7
- HR 164/184
Cool down for 10 min
2.Accessory
A. 10+10 Supine Hip CARs
B. 2 rounds:
10 Hips down push ups
10 Straight leg sit ups
C. 10+10 Quadruped shoulder CARs
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