Warm Up
2 sets with each machine
40 sec easy/20s mod/10s fast, rest 20s bwn
streching as needed and then complete the cardio session

Metcon
2 sets

2 minute Ski @ 70% (s/m 25-30)
2 minute Standing Bike Erg@ 75% (50-55 rpm)
2 minute Row @ 80% (23-27 s/m)
rest 2 min
2 minute Row @ 70% (s/m 18-22)
2 minute Ski @ 75% (s/m 27-33)
2 minute Standing Bike Erg @ 80% (55-60 rpm)
rest 2 min
2 minute Standing Bike erg @ 70% (45-50rpm)
2 minute Row @ 75% (s/m 20-25)
2 minute Ski @ 80% (s/m 30-35)
rest 2 min

Optional Accessory Work
3-4 sets
10-20 ghd sit ups + 10-20 american kb swings @16/24kg
rest 1-2 min bwn sets