5-10′ Warmup
1,000m Time Trial for the record board
Rest 5′
20 x 20 sec / 40 sec easy
Row twenty 20 second all-out bursts with 40 seconds of light rowing in between.
Russian Twists 4×30
Back Hypers 4×15
5-10′ Warmup
1,000m Time Trial for the record board
Rest 5′
20 x 20 sec / 40 sec easy
Row twenty 20 second all-out bursts with 40 seconds of light rowing in between.
Russian Twists 4×30
Back Hypers 4×15