Partner or solo 250’s
You choose between run,row,Air Dyne or ski erg.
Get a good warm up:
5 minutes of joint mobility
Then do 3 rounds of the following for 20 seconds work/20 seconds rest
- Row/ski/airdyne/shuttle run
- push ups
- jumping jacks
This will be a max effort sprint for 10 sets alternating with your partner.
If you are doing this solo, you will rest for the same time it took you to do your 250.
Let us know how you do with this.
If you have any questions on rowing technique the Concept 2 website is a great resource!
You can watch a great technique video here.