* Warm-up includes a 200m run & 200m row.
Alternating on the 3 Minute for 30 Minutes:
First 3 Minutes- 400 Meter Run
Second 3 Minutes- 400 Meter Row
*On the 0:00 run 400 Meters.
On the 3:00 row 400 Meters
Score: Slowest run time & slowest row time.
Sc: If you cannot make it in the door or finish your row with at least :30 to rest. Then scale to:
300m run (to the corner of Mill & Getty, do not cross the street)