20 Minute EMOM:
Odd Minute Run (distance)
Even Minute Assault Bike (calories)

WARM UP:
Dynamic Warm Up
Calf Stretch
Spiderman Stretch
High Knees
10 x V-ups
10 x Broad Jumps
Jog 200m
Leg Swings

SCALING:
Row if you cannot run or do not have access to an assault bike
If you require something other than running, rowing or assault bike then perform burpees and Double Unders (or single skips)