A. 5x40:20 (40 secs Row: 20 secs rest) do as one piece
2 Mins rest
B. 5x40:20 ( 40 secs Run : 20 Secs rest) do as one piece

8 total Intervals of ; 4 on each and alternate after each
A. 1 Min Run : 1 Min Rest
B. 1 Min Row : 1 Min Rest.