3′ Row
3′ Bike
Walking Stretches

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

4x on 2′ Interval
60 Jump Rope Contacts (25 Dubs)
16 Plate OH Walking Lunges
12e Plate Russian Twists

4x on 1′ Interval
15e Mountain Climbers
15e Flutter kicks