3 sets, go every 5:00
500m Row
500m Ski / 1000m Bike Erg / 20-30 Assault Bike Cals

Aim to have at least 1:00 rest each round
Effort level medium and consistent results or faster each round.
Can be done in reverse order as needed.

Extra:
Banded Pushdowns with an underhand grip: 4 x 20. Rest 60s.