Strength
Barbell GoodMornings
4*8
Back Squats
4*8
4 rounds
10 Bench Press 185/105
10 ring dips
15/12 Calorie row
Cardio Burn
5 rounds
15/12 Cal ride
20 air squats
10 dips
16 DB lunges (8/8)
Then
21-18-15-12-9-6-3
Kettle bell swings
Box jumps
(after each round 30 sit ups )