Workout 93 - RowErg - Rest Assured 
30 minutes continuous rowing as 7.5 minute interval repeats

15 seconds power, 30 seconds easy

30 seconds power, 60 seconds easy

45 seconds power, 90 seconds easy

60 seconds power, 120 seconds easy

Rate: 24

Drag: 115

Great piece to build your stamina while sprinkling in some spicy bursts of power. 

Finisher - 5 rounds 

10x seated banded shoulder presses

10x hand-release push-ups

100m heavy farmers carry (53-pounds)

rest 2 mins between rounds