Warm Up:
2 minutes of light cardio into:

1 Round:
10 Tempo Good mornings (3030)
5 Inch worms w/ twist
10 Scap push-ups
5/5 Bird Dogs w/ a 2 second pause at full extension
10 Cat/Cow iterations

Workout:
On a 20 minute Running Timer…
Complete 3-4 sets:
Row 750-1,000m, Bike 25-35 cals, or Run 400-600m
1:00 Weighted Plank

Rest :90 b/w Sets