Work

At 50% Intensity:
4 Minute Echo Bike

3 Rounds:
3 Strict Pull-ups
6 Push-ups
9 Kettlebell Swings
12/9 Calorie Row
15 Abmat Sit-ups
18 Air Squats

4 Minute Echo Bike

2 Rounds:
5 Barbell Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

4 Minute Echo Bike

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Home Gym

5 Minutes Any Machine

4 Rounds:
5 Good Mornings
5 Back Squats
5 Presses
5 Stiff Legged Deadlifts
5 Front Squats

5 Minutes Any Machine