5000m with rate changes every 1000m: 26-24-22-24-26
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.
Double Tabata Row 16 Rounds (20″/10″)