Row Machine Workout

Here is another row machine workout you can do to help boost your Vo2.  This is one of my favorites because the distance is not too long allowing you to still go hard without completely destroying yourself.  The rest intervals are short so it doesn't allow for full recovery but enough time to catch your breath and prepare for the next hard effort.

Warm up (10 min):
5 min of easy rowing
5 min. of dynamic movements/stretching
     *alt. lunges
     *hip bridges
     *TRX low rows
     *inverted hamstring stretch
     *calf stretches

Workout (13-20 min): 
3 x 1000m x 1min
Row 1000m hard, then row easy for 1 min.  Then repeat this two more times for a total of 3 sets.