Intervals
3 x 30secs @ 100% 40 secs rest. Squats in 2 min rest period..then press ups in next rest periods

Steady row

Steady state and heavy tens and fifteens

Mix of steady and HIIT

Intervals

First day training after long break

Steady row

Cool down row

10x20 sec sprints
35 secs recovery

Warm up row

Cool down row

11 x 35 secs sprints
1.30 rest with 5 x barbell deadlifts and 15 sumo squats in each rest period

Warm up