Bodyweight Interval Training

Morning Session
Dynamic Warm-up
Then:
5x Hill Stair Sprints
Rest 30 seconds after each sprint at the start position
Then:
5x800m Hill Bike Intervals
Then:
Cool down

Afternoon Session
Mobility Dynamic Warm-up
Then:
Squats +
Jump Squats +
Rest +
Rope Alternating Undulation +
Rope Seated Side to Side Undulation +
Rest +
Press-up +
Sit-ups +
Rest
60 seconds per exercise including the Rest period.
Complete 3 rounds
Then:
Zercher Hold with a Aquabag or Slosh Pipe +
Rest +
Suspended Triceps Extended Hold +
Rest +
Over Extended Plank +
Rest
60 seconds per exercise with 30 second rest
Complete 3 rounds.
Then:
Cool down and Stretch