9 damper warm up. Nose only

6 rounds 9 damper. 1:00 row, T-:30; 1:00 echo bike, T-:30; 1:00 plank, rest 1:00

4 rounds. 9 damper. 11 push press 95; 25 cal row; 45 double unders

9 damper warm up. Only half nose only.

9 damper

9 damper nose only warm up

9 damper. 2:15 pace for 1000; 2:00 pace 1000

5 rounds- row :30 t-:15; echo bike :30; t-:15; plank :30; rest 1:00

9 damper. 50-35-20. Hand release pushups; row calories

9 damper. Nose only. Tried to get exactly 1200 meters

9 damper steady row

9 damper. Row 1:00; t-1:00; echo bike 1:00; t-1:00; plank 1:00; rest 1:00

9 damper heart rate row

9 damper. Row 5k, echo bike 5 miles, run 5k

9 damper steady row

9 damper test piece.

9 damper heart rate row to warm up

9 damper recovery row heart rate below 114

9 damper. Nose only with negative split times

9 damper. Tried to finish right at 1200 meters

9 damper

9 damper nose only. Tried to keep 2:10 pace

9 damper. Heart rate row