Row 500 meters (in less than 2:15)
Bike 5 min (level 8, 65-75rpm)
Row 400 meters (in less than 2 min)
Bike 5 min
Row 300 meters (in less than 90 sec)
Bike 5 min
Row 200 meters (less than 1 min
Bike 5 min
*Thursday kickoff workout with a .25 mile run 5.0-5.5mph and then go into row and bike