Cycling: 1 min seated climb
     1 min standing climb
x 10 minutes

6 Rounds of:

RDL 15/15/10/10/5/5
Dead bug - 30 seconds

3 Rounds of:

10 Landmine stationary lunges - each leg
10 Step ups - each leg

3 Rounds of:

10 Landmine reverse lunges - each leg
20 MB over the shoulder