100/250/500/250/100/250/500/250/100 meter rows with 3 min rest between rounds
(27 minutes of rest;~15 minutes of work)
Longevity:
Same rest time. Distances of 50/100/250
Accessory:
6 min couch or pigeon stretch
100/250/500/250/100/250/500/250/100 meter rows with 3 min rest between rounds
(27 minutes of rest;~15 minutes of work)
Longevity:
Same rest time. Distances of 50/100/250
Accessory:
6 min couch or pigeon stretch