For time = 2:01 / 2:09
500m row
Rest :90
500m row
For time = 4:50 / 5:05
800m run
Rest 3 min
800m run
4 sets = 36
:20 max effort on assault bike
Rest 2:40
Row: improved by :04, improved by :01
Run: improved by :05, got worse by :15
Assault: improved by 4 cals
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