With Cardio machines :
40 sec easy - > 20 sec moderate -> 10s fast
rest 20-30 sec and change machine.
Row, ski and air bike / bike erg. Repeat 6 rounds total so 2 times each machine.
then some overall streching for your body about 5-10 minutes and start workout

6 rounds
1.5 min moderate pace
2.5 min easy pace
rest 30 sec
rotate row, ski, bike, row, ski, bike.

then 3-5 minutes rest

2x10 sec all out sprint on each machine, rest 2.5-3 min bwn sets.
rotate row, ski, bike, row, ski, bike.
so 2 times 10 sec all out sprint with machine.

My row paces 1.46-1.48 and 1.58-2.00
My ski paces 1.51-1.53 and 2.02-2.04
My Assault bike paces 64-65 rpm and easy 59-60rpm

Take score also on top speed on sprints!