Foam roll IT band & calves (4 min)

200m run
250m row or 12/10 cal bike
25 jumping jacks
10/10 leg sweeps
10/10 shoulder shrugs (forward/backwards)
10 ab mat sit ups

DU Drills (6-7 min)
-SU (focus on straight body line, elbows in, hands down & slightly in front)
-Slow SU w/ higher jumps
-Penguin taps
- 2-3 SU + 1 DU

Every 6 min x 4 sets
400m run (2:15 cap)
50 DU (1:15 cap)
25 ab mat sit ups
Max cal row or bike in time remaining

-rest 1 min between sets-

*goal is atleast 1 min on the bike/row