Warm Up
2 rounds
2:00 cardio machine (add speed during 2 min)
6 lunge elbow to floor strech
3 dynamic squat strech
6+6 suitcase deadlifts
6 scap pull ups + 6 ring row

then start to test movements and find the right weights

Workout
Every min for 20 minutes (5 rounds)
1) Double DB Bench Press x 10-12 reps
2) double kb deadlifts x 10-12 reps 2x24&32kg
3) Strict Chin Ups x 6-8 reps
4) V-Ups x 10-12 reps

Accessory Work
3 sets
2-3 rope climbs
20 deadbugs
:30 Side Plank R/L
rest 1 min

Cool down
2-3 min light cardio
1+1 min quad strech
10-15 banded pass throughs
30s tricep strech