Rowing Intervals x 2 Sets (14’ Total)

2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

0:00-2:00
2:00-2:20 R
2:20-3:50
3:50-4:10 R
4:10-5:10
5:10-5:30 R
5:30-6:00
6:00-8:00 R

Body Armor – 3 Sets
15 Toes-Elevated RDLs
20 Band Face-Pulls

Midline Stability 2-3 Sets:
15e Bicycle Twists
10e Side Plank Leg Lifts