HIIT

WARMUP
A. Bike 30 on 30 off x4

2 MIN OF CARDIO FOLLOWED BY STRENGTH 30/20 X3
A. Bike
i. Squat halfway squat calf raise
ii. Push-up shoulder tap
B. Row
i. 2 dB burpee swing to oh
ii. Plank twist to oh
C. Toe taps
i. Double dB snatch
ii. Double dB Oh sit up
D. Jump rope

STRENGTH EMOTM
A. KB complex (5 swings 5 cleans 5 presses)
B. Plank remainder of time