12 x 1 min / 1 min easy
Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.

2x5x500m Rest 90″ between reps and 3′ between sets

2′ Pushup Challenge (not for record board)