3 x 100m.
Sprint – rest: 90 seconds between rounds to guarantee MAX effort
2 x 400m.
Sprint – rest 2:00 between rounds to guarantee MAX effort
1 x 800m.
Sprint
3 x 300m.
Row – rest at least 2:00 between rounds to guarantee MAX effort
2 x 500m.
Row – rest at least 3:00 between rounds to guarantee MAX effort
1 x 750m.
Row
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