This is a good workout that is especially effective at helping your very worn muscles recover from weight oriented workouts. This is a lactic acid workout, meaning what exactly?
Long story short your body uses glycogen which breaks down into various compounds one of which is lactic acid. The more lactic acid present the more Growth Hormone (GH) your body releases which helps your muscles to well… grow…oh and it BURNS!
In order to spike your GH levels you need long intense sets with short rest intervals so here is the workout:
3 Rounds of 1000m rows
Row 1000 meters for time
Rest 10 minutes
Row 1000 Meters for time (trying to match your previous time)
Rest 10 minutes
Row 1000 Meters for time (again trying to match your previous time)
the “ish” part of the workout:
8 sets of Tabata squats (20 seconds on 20 seconds off)