Warm up
2 rounds
1 min bike
30 sec rest
1 min row
30 sec rest

Nose breath only on this portion

6 rounds
In 3 min
45 sec bike
In 3 min
45 sec row

Same idea as last week. Fast sustainable efforts. (Good goal is to increase your calories by 30% from last week, if you did 10 cal goal is to hit 13 👍)