15 min @ easy pace / easy effort:
1 min box jump over
1 min abmat with plate
1 min air bike
1 min lunge
1 min push ups
-into-
15 min @ high effort / repeatable pace:
45 sec air bike
45 sec rest
45 sec DU
45 sec rest
-into-
15 min @ easy pace / easy effort:
1 min box step over
1 min push press light weight
1 min air bike
1 min reverse lunge
1 min tricep dip