v1:40/0:20r...9 intervals, Damper setting: 5

6x0:30/0:30r

7x3:00/1:00r (perform 20 AbMat Situps during rest), Damper setting: varies

For every three minutes rowed perform 20 DU/60 SU (performed 360 SU overall)

Warm up

Damper setting 6

Damper setting 6

Damper setting 5

2x1:00/2:00r, 85 KBS

2x2:00/0:20r

3x2:00/2:00r, 120 KBS

3x2:00/2:00r, 90 KBS (no swings last round)

Round 3 - Damper setting 7

Round 2 - 3x2:00/2:00r, 125 KBS

Round 1 - 3x200:/2:00r, 144 KBS

Round 3 - 302 calories, damper setting: 6

Round 2 - 3x2:00/2:00r, 130 KBS

Round 1 - 3x2:00/2:00r, 130 KBS

10-minute clock, 147 calories

Custom List
v1:00/1:00r...7

Performed KBS during rest periods

Total KBS: 300

425 cal, 26 s/m

391 cal