Warm-up& mobility together, then set-ups & mini round for 2 reps of each movement.

Working for 40 mins 40secs on: 20 off
Ergo
Burpees
Step ups to box (upscale with 2xdb/kb)
abmat situps
10 Air squats + 10 push ups

Do 8 rounds on each station and then move onto the next. So erg x 8 rounds, burpees x 8 etc… ( the order may vary)

Steady conditioning, comfortable pace!