2 tier high platform. Straddle, jump up, squat down on to the platform for 1 minute
Single leg squat/lunges 30 seconds each leg
Rest
4 sets
Assisted pull ups 1 minute
Jump switch stationary lunges 1 minute
3 sets
Side plank rotation on elbow/ground 30 seconds each side
Cable circles. Use ABS not arms. 5 circles each direction, each side
Rest
3 sets
Cycle for 3 miles Start at a 4 resistance, and every 30 seconds up the resistance by 1
Stretch
Fitting as much into as little as possible
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