Row Version
3 Rounds
Each Round Is:
3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)
Rest 3 Min after the 1 Min Sprint (13:00-16:00)
"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.
SPRINT is 90% effort.
SCORE: 7096 meters
DRAG: 111
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