Run 3 miles

Ride indoor bike 30:00

500

5-10-15-20-25-20-15-10-5
Pullups
Situps
Pushups
Squats

29:53

40

40 reps of each of the following:

Box jumps
Pushups
Situps
Pullups
Kettlebell swings (53#)
Push press (65#)
Wall balls (20#)
Double unders

3 rounds of 14, 13, 13 reps
16:10