Candace will sub today and provide her own workout.

If you are on your own…

Warm-Up: 10 minutes (firm row at 24-26 @ 80%)

3 x 20 (10 strokes OFF): 26, 28, 30 at full power
x 2

then

20 seconds ON, 10 seconds OFF X 8 X 2 at MAX effort (2K -6)
5 minutes OFF paddle in between sets

steady state cool down