WARM UP
In any order:
15 cal bike easy
30 Jump Ropes
5 Inchworm
10 cal bike sprint
15 kip swings

Core (5 min)
2 Rounds of:
30 sec Flutter Kicks
30 sec Side Plank – Left
30 sec Heel Touches
30 sec Side Plank – Right
30 sec Tuck Ups

METCON (15min)
12 Min Ladder: 2-4-6-8-10-12…
Jumping Pull-ups
Russian twists
Cal bike