After Bench Pressing take Rowing Prep:
:30 moderate + :15 sec fast - > rest 15s
:30 moderate + :15 sec fast
rest 3-5 min and start workout

Hinshaw Row Program week 3

Workout Definition
4 sets:
400m at 6min test (or fast) pace,
60sec at easy pace,
Rest 4min (after 4 sets),

2 sets:
200m at 6min test (or fast) pace,
60sec at easy pace,
Rest 2min (after 2 sets),

1-minute sprint at max effort

Score total meters
Comment distance & average 500m pace from 1min sprint