Cycling:
1 min seated climb
1 min standing climb
1 min seated run
x 12 mins

10 mins walking lunges - continuous

Cycling:
1 min seated climb
1 min seated run
x 10 mins

3 Rounds of:

20 TRX squat jumps
10 Push ups with alt knee touches
10 Bulgarian hip hinges - each leg

3 Rounds of:

20 Steps death march
20 Hip bridges
40 Steps bear crawls