BASE / GAIN

2 Sets

500m Row

- Rest 2min -

500m Row

- Rest 2min -

1,000m Row

- Rest 5min b/t sets -

*Total 4k Row

OR

2 Sets

30/24 Bike

- Rest 2min -

30/24 Bike

- Rest 2min -

50/40 Bike

- Rest 5min b/t sets

8 Sets (20sec On/10sec Off)

Hollow Hold