Today we're bringing you a workout that will hopefully bring you your ultimate drag factor to work with! Now for the math:

5 sets of 6 rounds of 20 seconds on/10 seconds off (5 rounds of 3 min)
Round 1: Row at your body weight in pounds, in watts
Round 2: Add 20% of your body weight
Rounds 3 through 5: Add that same number to each of these rounds
Round 6: Full out sprint (bananas, start sprinting with about 3 seconds left in the rest)

Each of these rounds you will hold the following damper settings, in the following order: 4, 8, 2, 6, and 10.

This should be programmed as intervals -- time -- 20 seconds on -- 10 seconds rest. Once you're done with the rounds, give yourself 6 minutes of rest.

Once you're done, go to your memory function and analyze that data!




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