15 minutes easy bike - at minute 3,6,9,12, and 15 - get off the bike and perform
30 s wall sit
30 s plank

1 min rest
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15 minutes easy row - at minute 3,6,9,12, and 15 - get off the rower and perform
20 sec Passive Ring Hang
10 m quadruped crawl forward and back

1 min rest
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15 minutes easy ski - at minute 3,6,9,12, and 15 – get off the ski erg and perform
10 box step ups
15 s side plank per side