Rowing Sprints


5 minute Row: 1012 meters

10 GHD Back Extensions

10 GHD Situps

PVC Shoulder Stretches (rotate front, overhead, back)

10 Overhead Squats 45#


100 meter rowing sprints (x4): 20s, 18s, 18s, 18s

250 meter rowing sprint 43 seconds
I just love sprinting workouts!



  1. babs said,

    September 11, 2009 at 12:30 pm

    you inspire me to work hard. thank you! you also inspired me to start my own blog and hopefully inspire someone else. keep up the hard work! miss you at cfn! hope to see you and penny sometime. 😉

  2. wb416 said,

    September 11, 2009 at 5:26 pm

    Thanks Heather… that’s very kind of you to say! I know if I’d been at CFN all year, I’d definitely be more fit, but I’m also pretty sure I’d be “tore up” from just trying to keep up with all the younger animals there! LOL 😀

    Good luck with your blog! I’ll check it out!

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