WARMUP X2
A.     10 pushups
B.     Lunge d/b
C.     15 squats
D.    Bear crawl d/b

1 MIN EACH THEN BIKE 20/10X4
A.     Lateral hurdle hops
B.     Mtn climber pushups
C.     X and o

1 MIN EACH THEN BIKE 20/10 X6
A.     Mb over shoulders
B.     High kicks
C.     C sit hold w mb hold
D.    Crab kicks

1 MIN EACH THEN BIKE 20/10X8
A.     Broad jumps
B.     Ring rows
C.     Burpees
D.    Hanging leg raises
E.     Flutter kicks

ALL MOVES 30 SEC EACH