This is a 3-day, Advanced, cardio routine designed to be performed on your days when you don't do your strength training. Day 1 and 3 sessions offer 7 exercises that include stretching movements followed by rowing followed by more stretching. All stretching is done for time not repetitions. Day 2 - is all rowing. If you have a foam roller, roll out for 10-12 minutes prior to your rowing workout. After performing three stretching exercises to warm-up your body you'll do what is considered the best full body cardio movement, rowing. This one movement alone incorporates about 85 percent of your overall muscle mass! In each session, the first bout of rowing is to be performed at a slow pace to warm-up your body and prepare it for the upcoming second round of harder rowing. Move at a faster pace keeping your stroke volume much higher than the previous round. Stay Strong Together, MICHAEL WOOD, CSCS Jefit