6 minutes Airdyne cycling

5x10 squats, 35kg
5x10 pullups, using a purple and black rubber band

5x
30s Airdyne cycling (max)
10 pushups
30m walking lunges with 6kg med ball
10x lateral pulldowns (26kg)
mountain climber (10x each leg)
30m prowler (30kg / 66 lbs)