Aerobic Conditioning:
4 Rounds-
45 second Bike
30 second rest.
45 second Row
30 second rest.
45 second Double Unders/Single Unders
30 second rest.

Metabolic Conditioning:
5 Rounds-
30 second Sit-ups
15 second rest.
30 second Burpee Pull-ups
15 second rest.
30 second Walking Lunges
15 second rest.