14-Mar
AM
Row 500m @1:42
rest 2 min
x6
1 - 1:42.4 - http://www.youtube.com/watch?v=fYkg3vtBfE0
2 - 1:42.2 - http://www.youtube.com/watch?v=wzTbDLIemEI
3 - 1:42.6 - http://www.youtube.com/watch?v=1r11XFSttYs
4 - 1:42.3 - http://www.youtube.com/watch?v=qSWFVHgPui0
5 - 1:46.7 - critical drop off - http://www.youtube.com/watch?v=QtChWbGGZPE
6 - 1:49.6 - http://www.youtube.com/watch?v=4tu0CBrXGIQ

PM
Airdyne 90 seconds @95-97%
rest 10 min
x3
1 - 41cal - started WAY too strong!!! - http://www.youtube.com/watch?v=cpn0CiRmWOI

2 - 34cal - http://www.youtube.com/watch?v=HJXSFT4fN4U
3 - 31cal - http://www.youtube.com/watch?v=_dUJ7D1AchA