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 Finisher:

EMOTM x 6 Mins

8 DB Floor Press @ 2020 Tempo