Every 3 mins for 36 mins, alternating between:
set 1: Run, 200 m + 20 Single Dumbbell Box Step-ups, 22.5/15 kg (4x50m)
set 2: Row, 250 m + 60 m Dumbbell Farmer Carry, 22.5/15 kg
set 3: Bike, 500 m + 10 Alternating Dumbbell Devil Press, 22.5/15 kg