4 Rounds

Row 500m

Bike 1000m

Notes: Tried to keep the rows below 1:55 and the bike below 1:30. Hit that target for all rounds. Set damper at 5 and 125 drag. 

Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.