10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep hip opening Goblet Squat
3×5 Single Arm OH Press

Then:
10x Deadlift (Medium weight)
10x Pushups
10x Sit up (Weighted, can be GHD)
10x Kayakers (Can be weighted)
10x Bent Over Rows
X4-5 Rounds (Rest as needed to maintain form)
Then:
20-30-10 of:
Split Jumps
Anchored Leg Lowers
Calories on Machine of Choice
Then:
Cool Down, Stretch.