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

Third time TRIANGLE : add + 1 calorie compared last time you did this.
You should keep fast pace always when work. Dont go all out because it makes it pretty hard to recover bwn rounds. If doing first time this women start with 10-12 calories and men with 13-15 calories.

Cool down few minutes after triangle before doing accessory work!