:45 on / :30 off (transition)
40 Foot Shuttle Runs (each touch of the tape is a rep)
Box Jumps (24/20)
Cal Row OR Cal Bike
*Choose Bike or Row for entire workout, no flip flopping
*Score is total reps
*NOTE: After your row/bike interval, you have a :30 rest, then :45 rest. then :30 rest before starting up again.