05.15.2007 -

I did arms today to start out.

Then:

on the Rowing Machine:

30/30 intervals (30 seconds work, 30 seconds rest)

The rowing machines at Marino had these as a preset so you could just watch the clock, most rowing machines have this interval as a preset i think. If you dont have access to a rowing machine, you could substitute the exercise bike where you use your arms too, or toyotas, or something else intense and full-body.