45 on, 15 off – 2x rounds 

Bikes 

Speed – 16mph (at home butt kickers) 

Speed – 18mph (at home bicycle crunch) 

Speed – 20mph (at home high knees) 

Rings 

Ring Knee Tucks 

Ring Jump Squat to Alt Jump Lunge 

Ring Alt Knee Taps 

Bodyweight 

Plank Walkout 

Jump Rope 

Sprinter Crunch 

Dumbbells 

Woodchop (alt rounds) 

Alt Swings 

Holding Crunch Figure 8 pass