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Each :60 Sec Interval Should Be at A Strong Sustainable Pace(not 100%, but should still be tough)
Each :20 Sec Interval Should Be At 100% effort(Don’t Dog It)

A. 3 Rounds
Row :60 Sec
Rest :60 Sec
AB :60 Sec
Rest :60 Sec
10 Meter Shuttle :60 Sec
Rest 2 Min
Row :20 Sec
Rest :60 Sec
AB :20 Sec
Rest :60 Sec
10 Meter Shuttle :20 Sec
Rest 2 Min

4 athletes will start on the rowers, once they get off the next athletes will get on and each set will follow.