For Distance:

4:00 Row or Bike 

*Rest 4:00*

3:00 Row or Bike 

*Rest 3:00*

2:00 Row or Bike 

*Rest 2:00*

1:00 Row or Bike 

*Rest 1:00*

2:00 Row or Bike 

*Rest 2:00*

3:00 Row or Bike 

*Rest 3:00*

4:00 Row or Bike