Workout 53 - RowErg - Ups and Downs

Workout 53: Make this your workout today. Commit to the highs and lows through this 30 minute effort as we get a little creative with our long intervals.   Warm Up/Workout: (begins at 5:00)   12 Minute Stroke Rate Pyramid 18-20-22-24-26-28-28-26-24-22-20-18   6 Minute Active Recovery   12 Minute Rolling Hills Easy Moderate Hard Moderate Easy Moderate Hard Moderate Easy Moderate Hard Moderate   Cool Down: 6 Min DIY   Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK