3 Sets of intervals

A1. 8-minute EMOM (0:30/0:30)

Row for Calories

A2. 8-minute EMOM (0:30/0:30)

Echo bike for calories

A3. 8-minute EMOM (0:30/0:30)

1) Row for Calories
2) Echo bike for calories

4-minute BikeErg @ easy pace b/t sets

Each interval is 30-seconds on/30-seconds off of row and Echo bike. This should be a pace that you can maintain (barely) for the 30-seconds, and recover and repeat your effort on 30-seconds of rest. Think around or a little faster than a 5-minute max effort pace.