Warm up: 3 x 60/70% (More if needed, warm up!)
Working Sets: 3 x 80/85%, 3 + 90%
5 x 1′ Front Plank Holds
Row, row, row your Concept 2 Rowing Machine!
Rest 1′ between distances, or larger classes may have to go in heats.
100m Time Trial
250m Time Trial
500m Time Trial
1000m Time Trial (you may substitute a 1k row here)
If time allows, and it does not interfere with the next class…
Row a 5k for time (About 20 minutes for most people)