Warm Up
2 min of each cardio machine
then 2 rounds
3 inch worm + push ups
3+3 lunge elbow strech
6 box step overs + 4 box jump overs
6 single arm devils press
3+3 single arm thrusters

Workout
3 Sets
12/15 Calorie Row
14 box jump overs, step down

3 sets
12/15 calories ski
4-6 devils presses with 2 db's

3 sets
9/12 calories air bike
7 thrusters @2xkettlebells

alt time full set with partner, 3 times per set, time target per set is sub 1.5 min
after doing 3 sets one movement pair, rest 2-3 min and change to next one.