1. Run: 3min (30-40cal) 2 min(20-30cal) 1 min(10-20cal) 1 min rest 30 sec (max cal)

3 min rest/clean

2  Bike:3min (30-40cal) 2 min(20-30cal) 1 min(10-20cal) 1 min rest 30 sec (max cal)

3 min rest/Clean

3 Ski : 3min (30-40cal) 2 min(20-30cal) 1 min(10-20cal) 1 min rest 30 sec (max cal)

3 min rest/clean

4 Row:3min (30-40cal) 2 min(20-30cal) 1 min(10-20cal) 1 min rest 30 sec (max cal)