Warm Up
2 rounds
2 min cardio
10/10 single leg hip bridges
10/10 single arm floor press
10-20 alt leg v-ups
:20-30 ring or box support hold

Strenght (20 min)
Floor Press 2x10 + 3x5rep, building in weights to heavy 5 rep
Perform 8-12 kb swings right after floor press
rest 2-3 min bwn sets

Intervals
4 sets, alt time full round 2 min on/2 min off
15/12 calories row,ski,bike erg or 12/9 calories air bike
10 double db/kb deadlifts
max reps hr push ups in remaining time