Warm Up for 15 minutes
1:00 easy -> :30 moderate 0n each machine rest about 30 sec while switching machine.
then
20 sec fast on each machine rest about 30 sec while switching machine.

strech overall and take easy for couple mins before hitting workout

Metcon
Triangle Workout 1
EMOM 40
Min 1 - ROW
Min 2 - SKI
Min 3 - ASSAULT BIKE
Min 4 - REST

First time doing TRIANGLE : Women choose from 10-12 calories and men from 13-15 calories. This should feel pretty ok, not free but not like
you are crushed after this one. We want to be able practise good all the week!
You should keep mod/fast or fast pace always when work. Dont go all out because it makes it pretty hard to recover bwn rounds.

Cool down 1 min each machine with recovery pace couple mins after workout then go for midbody work.

Midbody
3 sets
10+10 half kneeling pallow press with pause
10+10 banded standing trunk twist with pause
10+10 birddogs
rest 1 min