warm up
2x
4 plant pull trough e/s
7 dbl db bench press
10 box pistol with leg lift e/s

EMOM 45 min
45 seconds of each movement
move at 75% HR, pick reps based on that and how fast you are able to move while keeping HR at desired level
1) cal ski
2) alt. pistol squats
3) ghd sit ups
4) deficit push ups, use 2x 15 kg plates
5) rest