1. High Knees, Butt Kicks, Karaoke, Accelerations x 2
2. 200 sprint on 3 minutes x 2
3. Max Distance/Max Load Farmers Walk…on 25 meter down and back travel as far as possible with as heavy a load as possible. 1 attempt. Score is distance x load.
4. 30 on/90 off x 4
How to row harder article…http://www.concept2.com/indoor-rowers/training/tips-and-general-info/how-to-row-harder