Warm Up: 
Run 200m 
Hold a plank; Hollow and Jump Rope amount of time it takes to run 

Performance: 
EMOM x 28 Minutes

1. 12/10 Cal Bike 

2. :45 Ring Plank or Pillar Plank 

3. 15/12 Cal Row 

4. :45 KB Front Rack Hold (53/35)

Fitness: EMOM x 28 Minutes

1) 10/8 Calorie Bike or Ski  
2) 45 sec plank
3) 10/8 Cal Row 
4) :45 Kb Front Rack (36/25) 

3 sets, for quality
15 BB Curls 
12 Ring Rows 
9 Chin Ups or Chin Up Grip Pull downs