Easy Rower + Core Tri-Set x 3 Keep the rower effort easy (conversational effort). You can do more or less than 3 rounds based on how you feel Show All Acute Variables LLT Rower time 5 minutes Set Time 1 5 minutes h:m:s 2 5 minutes h:m:s 3 5 minutes h:m:s Show Acute Variables ULT Bird Dog reps 10 Set Reps 1 10 2 10 3 10 Show Acute Variables UMT Bicycle Crunch reps 10 Set Reps 1 10 2 10 3 10 Show Acute Variables × Click to preview an activity Share × Copy this link to share this program. Anyone with this link will be able to view the program.