Fitness
A. Feet on floor MU transitions-
5×1-2, Rest 30s

B. 2 sets:
30s Assault bike 95%
3 minutes bike 60%
+
Rest 2 minutes
+
2 sets:
30s Row @ 95%
3 minutes row 60%

Performance
A. Strict MU negative transition-
5×1-2, Rest 30s

B. Same as fitness