Warm Up
2 rounds
1:30 cardio machine
:45 Plank Hold
:45 Squat hold
10m inch worm
5 burpees
15 ring row
15 kb swings
10 box step ups

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Deadlifts
rest 1.5-2 min bwn sets

Every min for 15 minutes
min 1 - Rowing sprint x 20 seconds
min 2 - burpee box jumps x 4-6reps
min 3 - wall ball shots x 8-12 reps