12 x 30 seconds / 90 seconds rest

Choose ONE of the Following:

Ski, Bike, or Row

All Out Efforts.

12 X 30 seconds

90 seconds rest

Notes: Used the Concept 2 Rower. Hit each 30 second interval at 90-95% intensity. Use these pieces to work on quickly getting up to speed. The last interval should be everything you got. Aim for negative splits throughout. Pick a pace you can maintain and treat the final interval as an all out effort.