6 Minute AMRAP:
1000/900m Row
Max Cal Echo Bike

2 Minute Rest

4 Minute AMRAP:
500/450m Row
Max Cal Echo Bike

1 Minute Rest

2 Minute AMRAP:
250/225m Row
Max Cal Echo Bike

Train

10 Minute AMRAP:
2000/1800m Row
Max Cal Echo Bike

4 Minute Rest

8 Minute AMRAP:
1500/1350m Row
Max Cal Echo Bike

3 Minute Rest

Stimulus

Get through the row as quickly as possible in order to complete as many calories on the bike as possible with the time remaining. This is a great day to practice rowing mechanics (potentially keeping arms straight the whole time). Also a good day to do run intervals if you have a long run coming up