30 minutes spin bike (AHR ~135)

Strength:
Ball squats - 3 x 20
Single leg bosu squats - 3 x 20 @ BW/20/20 lbs
Calf press - 3 x 20 @ 50 lbs
Bicycle crunches - 1 minute
Single leg crunches - 1 x 12/side
Regular crunches - 1 x 15
Reverse crunches - 1 x 15
Pushups - 2 x 15

Plyometrics:
Jumps on/off platform - 3 x 15
Box hops - 2 x 20/leg