Part 1:

3 rounds @ 90% speed

20 wide stance squat jumps holding a light DB

10-15 push ups onto a medicine ball

10-15 ring rows

20 flutter kicks + 20 scissor kicks

Part 2:

3 rounds @ 90% speed

20 barbell around-the-head (no full lockout)

20 curtsy lunges with one light KB (10 per side)

15 DB upright rows (2 DBs)

20 plank DB pass throughs (10 each side)

30 body weight glute bridges (10 left leg up, 10 right leg up, 10 both legs)

Part 3:

@ 90% speed

5 minutes biking or rowing