Sample Workout

Long

2 x 30 min / 2 min easy

Row two 30 minute pieces. Row for two minutes at light pressure between each piece.

Button Sequences

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