5k Run (Time)
Max Effort 5k Run

This is 3.1 miles.

If You Are New To The Program - Don't Worry About Going Fast - Just Get It Done - Even If You Have To Walk Sometimes! That's Ok!

5k Row (Time)
Max Effort 5k Row

Get it!!

Assault Bike
300 Calories for Men
200 Calories for Women

For Time.
This should be a hard pace, max effort. Can you go sub 20??