For time:
30/25 cal bike (35/29 row cals)
Run 400m
Rest 3:00

Run 400m
30/25 cal bike (35/29 row cals)
Rest 3:00

30/25 cal bike (35/29 row cals)
Run 400m
Rest 3:00

Run 400m
30/25 cal bike (35/29 row cals)

Scale cals down if needed.

Metcon (Time)

AT HOME SCALE:

For time:
40 jump lunges
Run 400m
Rest 3:00

Run 400m
40 jump squats
Rest 3:00

40 jump lunges
Run 400m
Rest 3:00

Run 400m
40 jump squats