Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(20)
:35 on :25 off x5
airdyne
low plank
body builders
high plank

Finisher
50 cross crunch
1:00 min chest opener