Workout:
100m all-out Sprint : 30 second rest (repeat 4 times)
3 minute rest
1 x 1500m row
2 minute rest
1 x 1000m row
1 minute rest
1 x 500m row
Notes:
Please scale all Fitness Explorer workouts and playouts to your current ability. This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete. Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery. Work hard and play hard but never sacrifice correct form.
Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.
If you are new to this mode of exercise, try one of the beginner's circuits
Perform a warmup prior to activity, here's an example Fitness Explorer warmup