10 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.
Compare to 130830.

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Scaling:
Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.

Beginner Option:
5 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters