Workout 89 - RowErg - Mirrored Pyramids 
(Continuous with Variable Power Intervals) The harder you push, the more resistance you feel. Sandwiched inside a warm up and cool down we build up our stamina, then test our endurance.
 
Using Rate of Perceived Exertion (RPE) Scale 
Warm Up (10 Minutes)
4 Minutes 3-5 RPE | 3 Minutes 5-7 RPE | 2 Minutes 7-9 RPE |1 Minute 3-5 RPE
 
Intervals of Work
2:30  4-5 RPE | 2:00  5-6 RPE | 1:30  6-7 RPE | 1:00  7-8 RPE | :30  9-10 RPE | :30  9-10 RPE | 1:00  7-8 RPE | 1:30  6-7 RPE | 2:00  7-8 RPE |2:30  8-10 RPE
30 Seconds Easy between each interval 
 
Immediately into
Gradual Cool Down (10 Minutes)
1 Minute  4-5 RPE | 2 Minutes  5-6 RPE | 3 Minutes  6-8 RPE |4 Minutes 3-4 RPE

Midline 

5 Sets for QUALITY:

5-second hollow hold

5 v-ups

5 toe touches

5 tuck crunches

5-second hollow hold

*goal is to finish this as one 'complex' without the heels touching the ground.