Cardiovascular work

General Warm Up 10 Min @ moderate pace on Row or skierg.

Then:

2,000 Meter Row for time

Rest the amount of time it took you to complete the 2k

Then:

1,000 Meter Row for time

Rest the amount of time it took to complete

Then:

500 Meter Row for time

Rest the amount of time it took to complete

Then:

250 Meter Row for time

Rest the amount of time it took to complete

Then:

Cool Down 10 Min @ moderate pace to flush your muscles.