Warm Up: 20/15 Cals on Erg at easy pace (400m jog) 3 Rounds: 20 Calf Raises 15 Feet Up Crunches Tabata x 4 sets Jump Rope or Plate Hops Workout: (15 min cap) 50-40-30-20-10 Double Unders or Plate Hops Situps 25-20-15-10-5 Cals on Rower or Bike *Run = 400/300/200/100/100m -Rest til 20:00 then- Floor Press...Read More