Sample Workout

Long

5 x 10 min / 2 min easy

Row five 10 minute pieces. Row for two minutes at light pressure between each piece.

Button Sequences

PM3/PM4: B-D-D-D-B-A-C-A-A-A-A-B-B-E
PM5: B-D-D-B-D-B-A-C-A-A-A-A-B-B-E