Warm up - couch stretch, elevated pigeon stretch, leg swings (10 each way), calf/ankle stair stretch, 300m Jog + 15 calorie row + 15 calorie bike erg, spiderman stretch, twisted cross stretch (3-5 reps each side)
Incline Bench Press 10x10 (Moderate weight) with a 2020 tempo
Bar Dips 4x8 (BW)
Every 4:00 complete
300m Run/Ski
10 Calorie Row
10 Calorie Bike
*Every round completed, add 5/4 calories to the machines! Go until you cannot complete the work in the 4:00 window allotted. You can alternate the 300 m between implements if you wish.