13 min run
10 min cycle
2km row

20/10 
TRX squat jumps
Alternating step ups
Push ups
KB swings
x 2

Rest 1 min and repeat.

3 Rounds of:

10 Landmine RDL
10 Dips

4 Rounds of:
10 Landmine stationary lunges - Left
15 Bodyweight stationary lunges - Left
30 Second bosu deadbug
10 Landmine stationary lunges -Right
15 Bodyweight stationary lunges - Right
30 Second bosu deadbug