Bike 2x your weight (lbs) in kcal

Bike 2:00 for avg W, 1:00 rest x5

Row 400m, Climb 500ft, Row 400m

Climb 50ft on all 8 climbers

Swim 100m, 10 gate touches, Swim 100m

0:30 Pull-ups, 0:15 rest, 0:30 Sit-ups, 0:15 rest x2

0:30 Deadstop push-ups, 0:15 rest, 0:30 Box hops/Step ups, 0:15 rest x2