45 on, 15 off – 2x rounds 

Bikes 

Resistance 40% (at home butt kickers) 

Resistance 60% (at home bicycle crunch) 

Resistance 80% (at home high knees) 

Rings 

Mtn Climbers 

Ab extension 

Plank Hip Dips 

Plates 

Sit Up Press 

Long Jump to Backward Squat walk  

Plate Hold Leg Lift 

Dumbbells 

Plank Side Pops 

Cleans 

Thread the Needles