Do the following circuit one time through and then finish on the bike for intervals. Rest 2-3 minutes and repeat this cycle. Do 2-4 total rounds of this.
15 inverted rows
10 squat jumps
20 alternating lunges ( 10 each leg )
15 close grip pushups
10 chinups ( get in the same position as the inverted row but have your palms face you )
Bike interval- 30 seconds as fast as you can, 30 seconds slow........repeat 3 times total.