Warm Up
2 min of each cardio machine
then 2 rounds
3 inch worm + push ups
3+3 lunge elbow strech
6 burpees
6 db snatch + 6 db goblet squats

Workout
3 Sets
12/15 Calorie Row
7 burpee box jump, step down

3 sets
12/15 calories ski
8-12 db snatches @15/22.5kg

3 sets
9/12 calories air bike
7 front squats @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.