At work
0:15 sprint
0:45 casual

Rowed during the end of 49ers/Ravens game

10 rounds of 1,000m with 75 seconds rest between rounds

7 rounds of
1:00 Row @ 26 spm
0:30 active row recovery

12 rounds of 0:40 casual row & 0:20 sprint row

4:00 time trial

5 sets of 2,000m row with 90 seconds rest between sets

10 sets of 1:00 row and 1:00 Assault Bike with 0:30 rest between row and assault bike

3 sets of 1,000m with no rest between sets

1:00 max effort row x 4 rounds with 3 minutes rest between rounds.
1. 317
2. 311
3. 334
4. 333

750m x 4 sets with 1 minute rest between

600m intervals x 7 rounds
1. 22 spm
2. 25 spm
3. 28 spm
4. 31 spm
5. 28 spm
6. 25 spm
7. 22 spm

Golf Rowing
1:00 on/off for 9 rounds
1:34.8/500m rate

1,000m @ 28 spm - 1:53.3 rate
1,000m @ 24 spm - 1:53.6 rate
1,000m @ 20 spm - 1:54.9 rate
1,000m @ 24 spm - 1:57 rate (23 spm…