Gears of Steel

Bike2 rounds of
60 sec Pace (40% perceived exertion)
45 sec Push (75% perceived exertion )
15 sec Pain (95% perceived exertion ) Hold form
60 sec Pace (40% perceived exertion)
45 sec Push (75% perceived exertion )
15 sec Pain (95% perceived exertion ) Hold form
60 sec Pace (40% perceived exertion)
45 sec Push (75% perceived exertion )
15 sec Pain (95% perceived exertion ) Hold form
rest 3min

Row
2 rounds of
60 sec Pace (40% perceived exertion)
45 sec Push (75% perceived exertion )
15 sec Pain (95% perceived exertion ) Hold form
60 sec Pace (40% perceived exertion)
45 sec Push (75% perceived exertion )
15 sec Pain (95% perceived exertion ) Hold form
60 sec Pace (40% perceived exertion)
45 sec Push (75% perceived exertion )
15 sec Pain (95% perceived exertion ) Hold form
rest 3min

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