Warm up = 100cal (break up however across different machines) 

• 90s plank

• 80 lunges/ Db Step ups

• 70 sit ups 

• 60 russian twist 

• 50 wall ball 

• 40 db curls 

• 30 skull crushers/ Tricep Kick backs

• 20 body weight row 

• 10 Burpees