1. Row Conditioning
On the minute x 6: 40 seconds on / 20 off
Rest 1:00
On the minute x 4: 40 seconds on / 20 off
Rest 1:00
On the minute x 2: 40 seconds on / 20 off
*Monitor set to Calories

2. Midline
For Quality:
21-18-15-12-9-6-3
v-ups
back extensions

Notes: Was at 11-12 calories for all rounds on rower.