45 on, 15 off – 2x rounds 

Bikes 

Resistance 50% (at home dead bugs) 

Speed 16mph (at home high knees) 

Resistance 90% (at home bicycle crunch) 

Speed 18mph (at home skaters) 

Rings 

Superman Reach 

Jump Lunges 

Knee Tucks 

Jump Squats 

Ropes 

Small Ripples 

Side to Side Leg Lift 

Russian Twists 

Snakes 

Dumbbells 

Swings 

Flutter Kicks 

Sun A  

Alt Snatches