10min warmup. Spend time focusing on your quads, hamstrings and glutes. Use some time in your warmup to get your heart rate up and do some dynamic movements.

If you do not have a bike to use, you can substitute for any cardio equipment, running outside, box jumps, burpees or other anaerobic movements. (Singles/Double Unders refer to jump roping)

Block 1: 50mins

This block is a partner style block. If you have a partner, you will complete the meters and reps as a yo go, I go. You can split these reps up however you choose with your partner. If you do not have a partner, you can work through the reps for the full time or cut the reps in half and aim to finish in the time.

You will complete 5 rounds of 8:00 of working and 2:00 of resting. In the 8:00, start at the top and complete the exercises given. Complete all of the first one before moving to the next one. When the 8:00 is up, stop wherever you are to rest 2:00. Then, you will pick up where you left off.