Warm Up: Down and Backs 
Lateral Band Shuffle x 3
PVC Pass Thru x 20 

10-8-6-4-2
Step Up 
Bench Dip 

Workout: 
Run 400m into..2 Min Jump Rope 
Run 200m into..1 Min Jump Rope 
Run 100m into..:30 sec Jump Rope 

Row 400m into..2 min plank 
Row 200m into..1 min plank 
Row 100m into..:30 plank 

Bike 30/20 Cal into..2 Min Db Snatch 
Bike 20/12 Cal into..1 Min Db Snatch 
Bike 10/7 Cal into.. :30 Db Snatch 

Cashout:  Every 20 seconds for 5 minutes
5 air squat 
1 Burpee