6 rounds, row 250; 10 pushups, echo bike 10 cal, 10 pull-ups; 30 double unders; 10 goblet squats 53; 7th round was a cool down

7 damper steady row.

7 damper cool down

7 damper. Second 2500 of row 2500; 150 burpees; row 2500

7 damper. First 2500 of row 2500; 150 burpees; row 2500

7 damper cool down

7 damper.

7 damper warm up nose only breathing.

AMRAP 18. 3-6-9-12-18-21, cal row, one arm devil press 40#. First round was echo bike due to being under 5 calories

7 damper warm up nose only breathing

Cool down row 7 damper

7 damper. 50-40-30-20-10 row cal, 10-20-30-40-50 echo bike cal

Real time didn’t sync but saved in the rower

Cool down row 7 damper

7 damper nose only warm up

7 damper cool down

7 damper. AMRAP 14; 1 squat clean 155; 1 burpee. Add one squat clean and one burpee each round.

7 damper nose only warm up

7 damper 4 rounds. Row 500; 30 box step ups, 30 wall balls 20#. Round 5 was a cool down row.

8 damper. Warm up nose only

8 damper. Steady state row. Tried. For heart rate below 120. Nose only breathing the entire row.

8 damper. AMRAP 40; row 20 cal, echo bike 20 cal

8 damper. Tried to be better than 1:55 each work round but slower than 1:50. Last round was a cool down

8 damper. Tried to hold 2:03 the entire time.