EMOM for 15 minutes
First Minute: Front Squat 5 reps at 75%
Second Minute: 6-10 Generic man makers (with a pair of dumbbells set up in the push up position and pull one dumbbell to your shoulder and then back down again, then do the other side to complete 1 rep.)
Third Minute: Push ups 10/7 reps.
3-5 rounds of:
Row or bike 20-10 calories
10-20 GHD sit ups or V-ups
10-20 Hip and Back extensions or Supermans