Warm Up
1:00 easy - > :30 moderate
1:00 easy - > :30 moderat/fast
1:00 easy - > :30 fast
first with rower , rest 2 min and then with air bike

Metcon
4 Sets (1 Set every 10 Minutes)
21-15-9 (18-12-6)
Calorie Row
Calorie Assault Bike

Goal is to be able find you fast pace, dont start all out.
My pace would be about 1500-1700 cal/hr on rower and wats with bike maybe 400-500 watts.
Score is total time off all 4 sets.