Cardiovascular

Row, Ski, Bike, Run

General Warm Up 10 Min @ Easy Pace

Then:

15 Seconds Sprint

45 Second Active Recovery

10 Rounds

Then:

2 Min Rest (you can get off machine)

Then:

Change Exercises

(Example: if you were on row, get on the bike)

15 Seconds Sprint

45 Seconds Active Recovery

10 Rounds

Then:

Cool Down 10 Min @ Easy Pace