Winter Endurance- Week of December 30th 2013- Rowing Intervals

Session 3, Week 1

Warm-Up: :30 ON :30 OFF x 4 Air Dyne

Part 1.

Baseline
500 m row
40 air squats
30 sit ups
20 push ups
10 pull ups

10:00 rest

Part 2. Rowing Intervals

750 m row
rest 2:00
500 m row
rest 1:30
250 m row
rest 2:30
1000 m row

Note time of each row

*Note this workout is for endurance athletes only! The next time to join will be in session 4 which begins the week of January 27th 2014.