Thursday 12-10-15:

A.
Start at 0:00,
4 rounds for time of:
Run 400 meters
25 calories of Assault Bike
= 12:55.

Start at 20:00,
3 rounds for time of:
30 calories of Assault Bike
30 calories of Rowing
= 10:53.

Start at 40:00,
40-30-20-10 calories for time of:
Assault Bike
Rowing
= 12:53.

(Total time 52:53)
Runs at 1:20-1:40, Assault bike at 345-409 watts, Row at 1200-1400 cal/hr pace for the whole workout. 

+7:00 cool down on the Assault bike and 3 minutes of hip flexor stretch right and left.