Teams of 3 – for time:

Bike Erg, 10000/8000 m

Row, 6000/4800 m

Complete in teams of 3.

Only 2 working at the same time (1 resting) – switch as desired.

If Bike Ergs are unavailable, sub 300/240 Calorie Assault Bike or 250/210 Calorie Echo bike

Stimulus is moderate steady pacing. Teams of three will work the distances off the bike, rowing in any fashion while only 2 are working, one is resting, and athletes can switch at any time. Teammates who are evenly matched in fitness level can work at specific distances before switching, and teammates from different levels can work at specific time frames before switching.

If bike ergs are unavailable, then substitute in 300/240 Calorie Assault Bike (250/210 calorie echo).