Workout 53 - RowErg - Ups and Downs
As The Flywheel Spins Podcast 

Warm Up/Workout: 
12 minute stroke rate pyramid
18-20-22-24-26-28-28-26-24-22-20-18
 
6 Minute Rest
 

12 Minute Rolling Hills @ 22 stroke rate
Easy - Moderate - Hard
Moderate - Easy - Moderate
Hard - Moderate - Easy
Moderate - Hard - Moderate