30 second pyramid 6 Rounds.  

One round to be completed on Assault bike to Bike for Whole duration of round

Kneeling Squat + Jump Squat 

Walkout + 3 Pushups 

Squat Press + Goodmorning 

4 Mt Climbers + 4 Shoulder Taps 

Sumo Squat 

Side Lunge + Curl 

KB Swings 

Finisher – 1-Minute of Pull-ups to Hang Followed by 21 Sit-ups 21 toe touches 42 bicycle crunches