Work

20 Minute Max Calorie Bike

Every 4 Minutes including at 0:00 do:

5-10 Toes-To-Bar
5-10 Russian KBS @ 32/24
10 (5L/5R) Deep Lateral Box Step-ups

Home Gym

20 Minutes Any Machine
10 Sit-ups
10 KB/DB Swings
10 Lunges