Workout 53 - RowErg - Ups and Downs 
Warm Up/Workout:
12 Minute Stroke Rate Pyramid
18-20-22-24-26-28-28-26-24-22-20-18

6 Minute Active Recovery

12 Minute Rolling Hills
Easy/Moderate/Hard
Moderate/Easy/Moderate
Hard/Moderate/Easy
Moderate/Hard/Moderate
 
Cool Down:
6 Minute Active Recovery