Warm Up
Mobility flow and then get ready for workout

Part 1
3 rounds
16/20 calories rowing
20 box step ups
10+10 banded half kneeling trunk twits
:20-30 Knee tuck hold

Part 2
3 rounds
12/15 calories air bike
10+10 side plank hip touches
10-15 tempo goblet squats
4-6 strict chin ups

Part 3
3 rounds
1 min run/jog/jump rope
10+10 single arm push press
10+10 single arm row
:40-60 Plank Hold