Tabata (20 seconds on 10 seconds rest - 8 rounds)
Air assault bike
Calories - row OR ski OR air assault bike
Ab mat sit ups
Knee raise hanging off bar (or knee raise off a bench)
Sumo kettlebell deadlift - moderately heavy
500m on the treadmill 50% of maximum effort
then spend 10 mins rolling legs, back and shoulders with a foam roller.