AM:
20 mins on the spin bike with Keith from Itrain

2 mins hand to hand KB swing 20kg
30 secs Jump rope
1 min pushups
30 secs jumprope
1 min spiderman
30 sec jump rope
1 min mountain climber
30 secs jumprope
1 min burpee
30 secs jump rope
1 min jumping jack
30 secs jump rope
1 min ab crunch on stability ball
30 secs jump rope
1 min plank-elbow down
30 secs jump rope
1 min woodchop (30 secs on each side) 15# KB
30 secs jump rope

I was a sweaty mess when done with this workout but it was fun, there is about a 5 secs transition time between each workout, I use an interval mp3 by Peter Carvell it was nice to have the him as a trainer for encouragement and for the time countdown and I also had my gym boss.

PM:

Yoga and foam rolling