Cycling:
Every 90 seconds 
  • Seated climb
  • Standing climb
  • Seated flat run
30 minutes of work

30 Seconds work/30 seconds rest:

Push ups
Incline DB press
x3

30 seconds work/30 seconds rest:

Landmine Shoulder press L/R
Dips
x3

30 seconds work/30 seconds rest:

High pulls
Bent over reverse flies
x3