Level 6 Post Abs

Level 8 Pre Abs

Level 6

Level 6 Warm down

Level 6 Warm Up

Level 6 20 second hard, 40 second easy- Did a 5 minute wu then first session, then rowed to 5000 meters and re

Level 6 Long Steady Row Did 30 min then rest 3 min then 30 min

Level 6
3-2-1 Alternating Intensity Winter Workout - 7 times - Rested after 3rd and 5th reps for 1 minutes, Also

Level 6 Pre Weigths Warm Up

Level 6 - 6-5-4-3-2-1 Minute Intervals with increasing intensity and 2 minute easy in between plus 5 minute warm up

30 minute easy row in week #1 winter program

Longer row with alternating intensity (45 seconds hard and 15 seconds easy.

Cool down from short intervals

4x6 1minute hard 30 seconds easy 4 times per set. I did 4 sets

WU for steady row with short intervals

Level 6 - Steady Row with a Power 10 every 500 meters

Winter Workout Week 1 - Monday Session - Did 5 minute warm up then 5 intervals of 4 minutes hard/3 minutes easy then f

Level 6 Row Only

Level 6 Post-Abs

Level 6 Pre-Abs

Level 6 Post Weights

Level 6 Pre Weights

Level 6 Pre-Abs One Row Only

Level 6 Break at 5,000 Pre-Weights