A1. Russian Step-ups: 6 x 6-8, rest 45 sec
A2. Ring Dips: 6 x 7, rest 45 sec

Rest 3 minutes after completing all sets of A1 and A2

Complete 20 sets of 8-seconds of work, 12-seconds active rest at each of the stations listed below.
Row, for calories
Jump Touch Target 12″
AirDyne

To be clear, you will do 20 sets of 8 seconds on/12 seconds rest for rowing;
then you do 20 sets of 8 seconds on/12 seconds off of Jump Touches;
then you do 20 sets of 8 seconds on/12 seconds off of AirDyne.

Rest 1 minute between each station.
Your score is the total number of reps and calories.