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
Workout about 40 minutes
9 sets ( 3 times each machine, row, ski and air bike, rotate)
1 min moderate + 1 min easy + 0.5 min fast + 1 min easy = 3.5 min total : Rest 1 min bwn rounds.
So you work 3.5 min straight with rower, rest 1 min , 3.5 min ski, rest 1 min and 3.5min air bike, rest 1 min. Repeat total 3 times!

My Paces with
Row
1.47-1.49 / 1.58-2.00 / 1.36-1.38
Ski
1.52-1.53 / 2.01-2.04 / 1.42-1.43
Air Bike
64-65 rpm / 70-73 rpm / 58-59 rpm

Accessory Work
3 sets of
3+3 TGU @moderate or mod/heavy
5+5 strict alt leg toes to bar/knee raises (try to raise the leg to opposite hand on top so little "twist" on leg raise)
7+7 windmill (controlled movement)
rest 1-2 min

Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.