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

5 x 250m with 45 seconds rest

5 x 250m with 45 seconds rest

warm up. followed by weights.

cool down

cool down. Heather thinks she's hot shit, but she isn't.

warm up prior to doing some circuit training.

10 minutes at 20, 10 minutes at 22

18,20,22,24 (5 minutes each)

warm up

cool down

26 rating cap

22 rating cap

1000 at 22, 1000 at 24

1000 at 18, 1000 at 20, 1000 at 22