cool down

1K at 18, 1K at 20, 1K at 22, 1K at 20, 1K at 18

1 minute right leg, 1 minute left leg, 2 minutes both legs, repeat.
stupid app didn't record. ergs need a firmware flashing.

warm up

cool down after weights

1000 at 20, 1000 at 22, 1000 at 24

warmup

Cool down

5 x 30 seconds with 1 minute rest between each

1000 at 20, 1000 at 22, 1000 at 24

warm up

1000 at 28, 1000 at 30, drag factor 101.
followed by weights and stretching.

1000 at 24, 1000 at 26

1000 at 20, 1000 at 22

warm up

just a guess. rowed at a medium effort for 20 minutes in the boathouse on an erg with a disconnected monitor. Was going to Irish row, but…

cool down.

1000 at 18, 1000 at 20, 1000 at 22

warm up

1 at 16, 2 at 18, 3 at 20, 4 x 22, 5 at 24, back down the ladder. followed by weights on machines.

warm up

usually around a 22. followed by free weights.

warmup