10 X :45 with 15 sec slow row btween each interval

Slow row distance on 20 x :45

20 x :45 with 15 sec slow row btween each interval

Slow row interval 5

4 x 1:00 with 30 second slow row between each 1:00 row - Interval 5 of 5

Slow row interval 4

4 x 1:00 with 30 second slow row between each 1:00 row - Interval 4 of 5

Slow row interval 3

4 x 1:00 with 30 second slow row between each 1:00 row - Interval 3 of 5

Slow row interval 2

4 x 1:00 with 30 second slow row between each 1:00 row - Interval 2 of 5

Slow row interval 1

4 x 1:00 with 30 second slow row between each 1:00 row - Interval 1 of 5

Did 30 minutes on Cybex Arctrainer after row

Slow row between 5 x 4:00 minutes

5 x 4:00 with 4 minute slow row - did take some non row breaks

Warmup

Slow row between 6 x 500's

6 x 500 meters - Interval 6 with 2 minute rest

6 x 500 meters - Interval 5 with 2 minute rest

6 x 500 meters - Interval 4 with 2 minute rest

6 x 500 meters - Interval 3 with 2 minute rest

6 x 500 meters - Interval 2 with 2 minute rest

6 x 500 meters - Interval 1 with 2 minute rest

Warm Up