a workout from the book of Frieh

so tonight i was stuck downtown in the rain and went into 24hr to stay dry. I remembered a workout John recommended i try if i ever wanted a fun workout and wasn't feeling creative. well today i rowed 4000meters at a sub 30 stroke sub 2min pace. Every 4 minutes, i hopped off to do 20 strict pushups and then jumped back on. It KICKED my butt!!! I feel so good.