Easy pace cardio for 40-45 minutes
30/24 calories of Cardio machine (row, ski, bike, AB)
then 2 rounds
10m Crab walk or Inch worm (alt.time)
20+20 m OH/Suitcase carrying with 2 kb/Db's
10-20 s chin over bar hold / L-pull up hold
Then
30/24 calories of Cardio machine
then 2 rounds
10m tin soldier or spiderman walk (alt.time)
10 KB/DB deadlifts (2 kb/db's)
10-20s ring /box support hold