Workout 91 - RowErg - Tip the Scale 
Total Time: 30 Minutes
Program Set: 1 Minute Intervals/No REST X 30

Use the first six minutes to warmup. You'll start with some pick drills and then build in power before testing the format of the workout. You'll rest during the sixth minute and then start the workout. 

For the first minute, you'll row at an easy-to-moderate pace (holding r24) and set a number of calories that can be reached during that minute. For minutes 2-5 you'll try to reach that same calorie target in less time (goal is 50 seconds or faster). Use the sixth minute to paddle lightly and recover before starting the same format over again. You'll do this a total of four times over the course of the workout. Set my target at 12 calories each of the four rounds and was able to meet the goal comfortably in each of the four rounds.