Warm up: 4x
10 alt curtesy lunge
10 alt vups
10 up downs
4 sets
:30 max barbell bicep curls 45/35
:30 max hand release pushups
Rest 1 min
Workout: Solo or partner
With a partner
3 rounds
2 mile bike split anyway
40 burpees split anyway
Or solo
3 rounds
1 mile bike
24 burpees