45 on/ 15 off – 2x rounds 

Bikes 

Round 1 Speed/ Round 2 resistance (at home butt kickers) 

Round 1 Speed/ Round 2 resistance (at home bicycle crunch) 

Round 1 Speed/ Round 2 resistance (at home high knees) 

Bodyweight 

10 Mt Climbers/ 2 Shoulder Taps 

180 Jump Squat 

Plank Jacks 

Barbells 

Burpees w/ Tuck Jump 

Ab Roll Outs 

Plate Hold Alt Leg Lift 

Ropes 

Snakes 

Forearm Plank Hold 

Russian Twist