Rounds 1, 2, 3 (0:00-15:00)
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
-Rest 1 minute and move to Assault Bike (15:00-16:00)-
Rounds 4, 5, 6 (16:00-31:00)
Bike for 50 seconds, rest 10 seconds
Bike for 40 seconds, rest 20 seconds
Bike for 30 seconds, rest 30 seconds
Bike for 20 seconds, rest 40 seconds
Bike for 10 seconds, rest 50 seconds