Men:
Assault 60-50-40-30-20-10 kcal
Row 10-20-30-40-50-60 kcal

Women:
Assault 55-45-35-25-15-5 kcal
Row 5-15-25-35-45-55 kcal

Alternate between movements. This is not all out effort, but do the work and sweat.