40-20-10

1.Jumping Jacks
2.Side Jumps
3.Front Lunges
4.Back Lunges
5.Burpees
6.Dolphin Pushups
7.Hand to Elbow
8.Push Up to Side Plank
9.Knee To Elbow
10. DownDog to Plank

Every 5 mins. x 5 rounds

1. 20/15 cal Bike +50 SDLHP 75/55
2. 20/15 Cal  Bike + 400 meter run or row
3. 20/15 Cal Bike +500 Wallballs
4. 20/15 Cal Bike + 500 Meter Row
5. 20/15 Cal Bike + 50 Front Squats 75/55

Rest 4 Minutes

2 Rounds:
1 Min.  Russian Twist
1 Min. Plank
1 Min. weighted Sit-up
1 Min. Plank