Score it TOTAL TIME, including all rest times (6 minutes and 45 seconds of rest). Simply start the clock when you stop and look up at the time after the final set of calories on the ski!

STIMULUS and GOALS

How to Pace: CHALLENGE! We have an upper body mixed with a lower-body dominant machine here. Feel out the first set and look to improve to moderately-high intensity as sets go on.

How it should Feel: GASSY! Both will tax their target areas, but we want to use total body on both movements. Enjoy the rest, and try to get your heart rate under control before the switch.

WORKOUT STRATEGY & FLOW

Echo: Ramp up the rpm’s off the start and then look to settle into a moderately-fast pace. Push and pull with your arms to help assist the legs and remember to push all the way through since rest will follow.

Row: Strong, full pulls. Breathe through the motion. Off the start try to get the fan moving by performing 2-3 short-quick pulls and then settle into a push pace.