General Warm Up:
1 minute on rower, 1 minute on bike and 300 m run
On the 15:00 x 2 rounds: 400m run, 30/20 Cal Echo Bike, 30/20 Cal Row, 400m run
Shorten distances.Should be about 2-2:30 on each exercise
Work hard on each part. The faster you finish the more rest you get. Make sure to scale distances to keep you times around 2-2:30 per exercise. 2 groups tagger start by 4 minutes, All riders wipe bikes before each use.