Workout 18 - RowErg - To The Nines 
Warm Up: (9 Minutes)
 
1 Min @16 Easy, 1 Min @18 Easy, 1 Min @20 Easy, 1 Min @22 Easy, 1 Min @24 Easy, 1 Min @26 Easy, 1 Min @26 Moderate, 1 Min @26 Hard
 
Workout: (27 Minutes) 
 
These three 9 minute intervals will consist of easy, moderate and hard segments.  We maintain our stroke rate at 26 for the entire workout.  We will rest for 2 minutes between intervals.  Choose your intensity appropriately.  Your "Easy" should be a 4-5 on the Rate of Perceived Exertion Scale (RPE), your "Moderate" should be 6-7, and your "Hard" can be 8-9 (but note that you will need to hold that intensity ultimately for 3 minutes). Use this effort to train your stamina.
 
1 Min Hard, 2 Min Easy, 3 Min Moderate, 2 Min Easy, 1 Min Hard
1 Min Moderate,2 Min Hard, 3 Min Easy, 2 Min Hard, 1 Min Moderate
1 Min Easy, 2 Min Moderate, 3 Min Hard, 2 Min Moderate, 1 Min Easy

Body Armor
4 Giant Sets
9-7-5-3 barbell bench press @ 165-185-205-215-pounds
30 banded triceps push-downs (two hands with purple band)