| Skill - Efficient Rowing |
| Alternate between Treadmill / Rowers |
| Treadmill Tabata (All out efforts) |
| 8 Rounds |
| 8-12 % incline grade |
| 6-8 mph |
| 20 work 10 sec rest |
| 3 minutes rest |
| Rower Tabata (All out efforts) |
| 8 rounds |
| Double Under Tabata (8 rds) |
| Try to maintain or exceed DU reps with each successive round |
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