Warm Up: 
400m 
100 Jump Rope 
1 Min Plank (any variation) 
200m 
50 Jump Rope 
30 sec hollow hold 

EVERY 3:00 X 5  or complete 5 rounds: 
10/8 Cal Bike 
10 Kettlebell Swings
10 Box Jumps/ Step Ups 
10 Ring rows

Cashout: 21-Day Summer Shred Ab Challenge, Day 4!