Row for 20-30 minutes at a stroke rating no higher than 24 strokes per minute. The goal is to stay at a conversational pace, where you’re sweating but can keep up a conversation the whole time.
Recovery
2-3 rounds (not for time, but should not exceed 30 min )
•2 min Airdyne easy
•2 min Row easy
•30 Sec Plank/
20 Situps
•10 Pushups
•50m Waiters carry
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