Assault 90 Seconds @ 390 watts 
rest 90 seconds 
Row 90 Seconds @ 1:43 pace 
rest 90 seconds 
x2 sets 
+
Assault 60 Seconds @ 440 watts 
rest 60 seconds 
Row 60 Seconds @ 1:38 pace 
rest 60 seconds 
x4
+
Assault 30 Seconds @ 500 watts 
rest 30 seconds 
Row 30 Seconds @ 1:33 pace 
rest 30 seconds 
x6 - Legs got smoked and couldn't hold 1:38 and 1:33 row paces. Was able to do 1:40 and 1:35. Assault bike was no issue, but got tough.