Sample Workout

Long

4 x 15 min / 4 min easy

Row four 15 minute pieces. Row for four minutes at light pressure between each piece.

Button Sequences

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