B4 wts

Row day only

Slow row during intervals

End of 20 minute row to get over 5000 meters total

Row 45 seconds moderately hard and 15 seconds slow for 20 minutes

30 second slow or no rows between each 1 minute row

4 x 1 minute intervals - Set 4

4 x 1 minute intervals - Set 3

4 x 1 minute intervals - Set 2

4 x 1 minute intervals - Set 1

Warm Up Row for 4 x 1 minute intervals

After abs work

with 3 minute warm up

Slow row between 5 x 4 minutes rows

5 x 4 minutes rows with 3 minute slow row and rest btween

Warm up with technique

3 minute technique warm up

Slow row results btween Pyramid Interval

Interval Pyramid 250-500-750-750-500-250 with slow row rest of 30-45-60 secs btween