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Endurance:

2500m Row*

For time

*At the top of every 3:00 perform the following:

0:00 – Bike 20/16 Calories

3:00 – Bike 20/16 Calories

6:00 – Bike 15/12 Calories

9:00 – Bike 15/12 Calories

12:00 – Bike 10/8 Calories

15:00 – Bike 10/8 Calories

18:00 – Bike 5/4 Calories

21:00 – Bike 5/4 Calories

…now finish all remaining meters

Accessory:

Plank Ladder (Hold/Rest)

0:10/0:50

0:20/0:40

0:30/0:30

0:40/0:20

0:50/0:10

0:50/0:10

0:40/0:20

0:30/0:30

0:20/0:40

0:10/0:50

Max hold

For quality