For time:
50 Row Calories
50 Bike Calories
Run, 600 m
35 Row Calories
35 Bike Calories
Run, 600 m
20 Row Calories
20 Bike Calories
Run, 600 m
Goal: Sub 25 mins

Post Work
For quality:
30 L/30 R Banded Split Squats
60 Banded Behind-the-Neck Press
90 Banded Good Mornings