3′ Row
3′ Bike
Walking Stretches

4x on 3:30 Interval
400m Run (1 lap)
20 BW Squats
8 Shoulder Tap Pushups (tap ea. side + pushup = 1)

4x on 2′ Interval
60 Jump Rope Contacts (30 Doubles)
15 KB Swings
12 Hanging Knee Raises

4x on 1′ Interval
15e Mountain Climbers
12e Bicycle Twists