10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds
There is no rest between rounds.
Post total calories rowed to comments.
Scaling:
Newer athletes should reduce the number of rounds but can maintain the same interval structure. Intermediate athletes can complete this workout as prescribed
Beginner Option
5 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds