Flow

Warm-up
10 minutes
1:00 plate hopping or sd stepper hopping
:30 side plank L + R
10 alternating reverse lunges or lateral step ups L + R

Prep: Cossac squat load/ set up

For this workout, the person will complete the 3 rounds of cossac squats into bike then immediately go into 3 rounds of ring rows and pushups. Then start back at the 3 rounds of cossac squats and bike etc. until the time is up

Fairly simple - modfiy the cossacs as needed - if necessary a lateral step up would be the most basic for of a subsitute