For Time: 
1-Mile Run*
2-Kilometer Row
3-Mile Echo Bike

25:45

Today the focus is on monostructural work, i.e. repetitive low power output movements. This is a long workout and so you should pace accordingly. Expect each section to take between 7-9 minutes. I scaled the run to a fast 1/2-mile walk on the curve treadmill (4.5 mph).