Cardiovascular Work

 

General Warm up

10 min Row @ >2:30/500 m Split

Then:

30 Sec Work/ 30 Sec Rest

“Work” should be done at around 2:00/500 Split Pace

“Rest” should be active.

10 Rounds

Then:

5K Row for time

Then:

Cool Down

10 Min Row @ >2:30/500 Split Pace