1. Each for Time -
From 0 - 7:00
Run/Row 1600m - or Ride 2km
From 7:00 - 12:00
Run/Row 800m - or Ride 1km
From 12:00 - 15:00
Run/Row 400m - or Ride 600m
From 15:00 - 18:00
Run/Row 400m - or Ride 600m
From 18:00 - 21:00
Run/Row 400m or Ride 600m
From 21:00 - 22:00
Run/Row 200m (shuttles) or Ride 300m
From 22:00 - 24:00
Run/Row 200m or Ride 300m
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