6 minutes Airdyne cycling

5x10 squats, 30kg
5x10 pullups (using a green rubber band)

5x
30s Airdyne cycling (max)
10 pushups
30m walking lunges with 4kg med ball
10x lateral pulldowns (19kg)
mountain climber (10x each leg)
30m prowler (30kg / 66 lbs)