Assault Bike or Row for distance
1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on

Notes: These should be ALL OUT efforts -- instead I rode while watching The Office

There are a number of RPE scales, but we utilize a 10-point scale:
1 – Very light, rest
2 – 50% effort, fairly light, gentle walking
3 – Moderate
4 – 70 % effort, somewhat hard, steady pace
5 – 80% effort, hard
7 – 90% effort, very hard
9 – 100% effort, very, very hard
10 – exhaustion
adapted from CrossFit Endurance