1 Lap Jog
3′ Bike
3′ Jump Rope
Dynamic Stretches

3 rounds of 4’ Interval w/ 1’ Rest
Row 300m
12 MB Russian Twists
12 DB Push Presses
12 Mountain Climbers
+ As many bodyweight squats as possible

3 Rounds of 4′ Interval w/ 1′ Rest
Run 300m
12 Pushups
10 V-ups
8 Lunge Jumps
+ As many Burpees as possible