Erg 1:00:00 [3]
3.666 [ (3( 3 + 2))/ 4)]
That's 3 and 2/3 macro pieces each separated by 4 min easy/rest. Within each macro piece is 3 repetitions of 3min at 20 + 2 min at 18. Solid pressure, with the piece at 18 about 6-8s slower than the piece at 20. Over the 8 times at 20 I decreased my pace from 2:02ish to 1:57ish.
Group row. Good work but legs are a little flat. I guess that doing the leg presses while lifting on Sat really drained them.