"TOSH"
3x (200m + 400m + 600m) Run
OR
3x (250m + 500m + 750m) Row
Rest is 1:1 between each distance. IE: if a 200m takes 45 seconds rest 45 seconds before running the 400m...if the 400m takes 1:30 rest 1:30 before running the 600m and so on.....
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