10 Minute Build;3.16.3/500m;21spm;46w;459cph;
76cals;DF1.

Power/spm;2.55.8/500m;24spm;64w;
521cph;103cals

WU.Along thc xhain;
3.10.5/500m;21spm;51w;473cph;78cals

"Smoothing it out" 2
3.56.3/500m;19spm;28w;390cph;64cals

"Smooth it out" 1
3.40.9/500m;19spm;32w;411cph;65cals

WU, "Run it up the chain."
3.54.7/500m;21spm;27w;393cph;65cals.
DF1

3079/500m;23spm;53w;481cph;119cals.
Next timeput DF up tp 10.

Warm up "Along the chain"
3.52.1;/500;21spm;28w;396cph;65cals; DF1

10 MINUTE BUILD;
Stroke rating starts at 16s/m and is held for the entirety of the minute
S/M increases every minute by 1 beat (i…

Warm Up; 2.57.6/500;27spm;62w;514cph;84cals;
DF3/4

CATCH+DRIVE+RECOVERY;
9.48.6;1308mtrs;3,46/500m;17spm;405cph;
65cals.

DRIVE;3.10.0/500m;16spm;51w;515cph;
78cals

CATCH;37.2/500m;18spm;44w'317cph'
16cals

DHRowing
2.Drive
3.30.2/500m;19spm;36w;429cph;72cals

DARK HORSE ROWING
1 Catch
4.01.1/500m;9spm;25w;435cph;35cals

1x6000m;2.55.5//500m;29spm;65w;
522cph;303cals

1x5000m;;3.18.2/500m;26spm;45w;454cph
250cals

4x1000,3mint;3.03...1/500m;27spm;57w;
201cals;495cph;

5x500m.2mint;2..54.9/500m;29spm;65w;525cph;125cals

WU;4.22/500m;22spm;22w;375cph;95cals