Train

1) For Total Time (40 Min. Time Cap)

12/10 Cal Bike
200m Run
250/225m Row
- REST 3 MINUTES -
25/20 Cal Bike
400m Run
500/450m Row
- REST 6 MINUTES -
50/40 Cal Bike
800m Run
1000/900m Row

Stimulus

1) Another long, grindy, cardio workout today. The work doubles for each movement every round, so aim to match and maintain times during the work. You have a good amount of rest in between each round, so push yourself on the last row. Running can be subbed for 15-30-60 Burpees.

Extra Credit
On the Minute x 9 (3 Rounds)
Set 1: 3 Power Cleans @ 70%
Set 2: 2 Power Cleans @ 75%
Set 3: 1 Power Clean @ 80%