2K X 3 - short rests - Damper at 5

4K X 2 0 short rests - Damper at 5

2 4k pieces - easy row - Damper at 5

6 mins X 5 - short rests - damper at 5

8 X 1000 - short breaks - damper on 5

Short breaks when needed. Damper at 5

2k x 4 - short rests - damper at 5.

3k + 1k + 3k +3K - short rests in between pieces. damper at 5 - Steady, long workout.

2k x 4 - short rests - Damper at 5

1k X 10, short breaks. Easy row. Damper at 5.

Short rests when needed. Damper at 5

6 X 4 minute pieces + 2 min piece. Short breaks. Damper at 5

3 - 2k pieces - damper at 4

2k X 5 pieces. Damper at 5 - easy workout.

3 - 2k pieces - short rests. Damper at 5.

3 - 2k pieces. Short rests - damper at 5

2k x 5 - short breaks. Damper 5

3 x 3k pieces & 1 x 1k piece - damper at 5

1k x 10 - short rest - damper at 5