Workout 1:
1/2 mile run (6 min mile pace)
100 cal bike
1/2 mile run (6 min mile pace)
16min EMOM

Min 1: 10 reps Bench machine (130lb)
Min 2: Plank
Min 3: 20 Pushups
Mon 4: Boat Hold (20 sec then 15 sec)
1600m Row
100 cal Bike

4 sets 10 back squats(135-185-205-225)

Played raquetball for 30 min then

1/2 mile run (6 min mile pace)
50 cal bike
4 sets 7 back machine (160lb)