45 on, 15 off – 2x rounds 

Bikes 

Resistance (at home step-ups) 

Speed (at home bicycle crunch) 

Resistance (at home step-ups) 

Rings 

Narrow to Wide Jump Squats 

Superman Hold alt Reach 

Plank Hip Dips 

Dumbbells 

Alt Snatches 

Sit Up Press 

Swings 

Body Weight 

Star Crunch 

Burpees 

Bird Dogs