2 sets
run to the road and back
:20 jump lunges
:20 squat hold

C2 bike or echo
5 min spin
-
4:00 @ 90% 20k pace
30 push up
3:00 @95% 20k pace
30 squats
2:00 @100% 20k pace
30 situps
1:00 @105% 20k pace
2:00 rest
X2
-complete body weight movements at steady pace (2:00 cap per set of bw movement)

Bonus Fitness / pump

4 sets:
10 alt db curl
10 db skull crusher
Rest :90