For Time
Males
21-18-15-12-9 Calorie Row
Rest 30 Seconds Between Intervals
Females
18-15-12-9-6 Calorie Row
Rest 30 Seconds Between Intervals
Rest 3 mins
Males
9-12-15-18-21 Calorie Bike
Rest 30 Seconds Between Intervals
Females
6-9-12-15-18 Calorie Bike
Rest 30 Seconds Between Intervals
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