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Session 4, Week 1

Warm-Up: :30 HARD :30 LIGHT 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

4:00 ON
2:00 OFF
3:00 ON
2:00 OFF
2:00 ON
2:00 OFF
1:00 ON

Stroke rate= 28-30
Note meters for each row period

*Note this workout is for endurance athletes only! The next time to join will be in the Spring.