Warm up
3 rounds
30 jumping jacks
10 bodyweight single leg RDL
10 bodyweight reverse lunges
5 push up to downward dog

Workout
Choose 1 of the followings:
A. Running
5 rounds
3 min easy / 3 min moderate effort

B. Bike/Row/Ski
5 rounds
3 min easy / 3 min moderate effort

C. if you want to move both ways /are able to do more work
do first 3-4 sets of running and then 3-4 sets of
biking outdoors / working with ergo.
Total is 6-8 rounds.

Accessory
3 rounds
:30 half wall climb hold
:30 side plank (R/L)
:30 Hip thrust hold (straight body or upper back on ground)
:30 wall squat hold (meaning "OHS" position hold)
rest 20-40 sec bwn hold's and 1-2 min after full round.

Cool down/mobility
2+2 min wall pec strech (R/L)
2+2 min couch strech (R/L)
2+2 min achilles/calf streching (R/L)