50-40-30-20-10
Calorie Air Bike / Ski Erg
Calorie Rowing

2 Min. Rest btw.
every interval high pace

directly into AMRAP till Min. 40:
15 (GHD) Situps
50 Double Under / 80 Single Under
30 Airsquats

GENERAL WARM-UP | 5:00

400m Run
100 Single Under
30 Air Squats
15 (GHD) Sit-up

COOL DOWN | 5:00

ANIMAL FLOW
:20 Up-Dog
:20 Down-Dog
:20 Up-Dog
:20 Down-Dog
:20 Pigeon left
:20 Down-Dog
:20 Pigeon right
:20 Down-Dog
:20 Cat
:20 Cow
:20 Cat
:20 Cow