Warm up:
3 Rounds:
1 minute plank
5 lunge with a torso twist on each side.
5 side lunges on each side
arm circular rotations (30 small, 30 medium, 30 large)
Workout:
You will need a rowing machine. Log your time on each set! We will do this workout again eventually. LOG YOUR TIMES.
3 sets of 100 Meters
4 sets of 200 meters
5 sets of 300 Meters
3 sets of 500 Meters (use form for the side of boat you paddle on during the 500 meter sets)