WARMUP
Bike 1 min
Worlds greatest 5/side
Bike 1 min
15 face pulls

CARDIO 40/20
Bike x5
kB swings
kB Squats
Box jumps
Slams
Pushups
**REST**
Row x5
kB Lunges
Burpees
Mountain climbers
Squat jumps
Plank jacks

STRENGTH 3 SETS OF EACH
Lower body 1
i. 10 squat jumps
ii. 10 kB deadlifts
iii. 10 lateral goblet step up

Lower body 2
i. 10 jumping lunges
ii. 10 dbl kB squats
iii. 10 kB split squats (per leg)

Core
i. 30 sec side plank (per side)
ii. 10 Superman row
iii. 10 x&o