For time:

4000m Bike Erg
2000m Row
100 TTB

TC 38

• Work in intervals of 2 minutes on, 1 minutes Off

• Start with the damper higher than usual on the bike. Reduce the resistance as needed on order to maintain 75+ RPM. Have a goal pace to hold throughout or set a goal number of meters each interval to help stay focused.

• Be mindful of your grip on the row handle as we don't want to tax the grip too much by holding on too tightly. Wearing your grips on the rower may be helpful as well. Have goal pace to hold throughout or set a goal number of meters each interval to stay focused.

• Quick small sets on the toes to bar will likely allow us to maintain a solid pace. We don't want to rest too much between sets if we can help it. Try to only chalk during the official rest periods.

• Hop off your machines during breaks to shake out the legs and keep the blood flowing instead of running into lactic acid build up.