2 Lap jog
3′ Row
3′ Bike
Dynamic Stretches

4x on 3′ Interval
300m Row
15 KB Swings
15e Mountain Climbers

4x on 3′ Interval
300m Run
10 Burpees
15 V-ups

4 Rounds on 1:30 Interval – split in 2 groups
30s wall sit
30s Core (Bicycle twist, flutter kick, Toe touch, leg lift hip lift)