Working very intensely for 30 seconds or less is very important in functional fitness. Often times people believe that fitness is only how long or heavy you can go. Those are both very important but not the whole picture. Getting a task done very quick is crucial as well. Running after a bus, escaping a burning building are just two examples of where short sprint efforts are at the forefront. With that said, go hard on each of your 14 intervals, and maximize your functionality.
Alternate Db Bench 8
E90s x 5 each
In teams of 3, 1 person working at a time
30 sec work, 1 min rest
alternating between bike and rower
(7 Rounds at each station)