Warm-up
Jog for 2 Minutes
Rest for 1 Minute
Jog for 1 Minute
Two Sets of:
Star Lunges x 10 per leg
Toe Touches x 10 per leg
Front to Back Leg Kicks x 10 per leg

Workout:  EMOM for 24:00 (6 Sets of each section)
Min 1: 30 Seconds all out cardio + 10 Single arm KB bench press (non dominant)
Min 2: 30 Seconds all out cardio (something different than min 1) + 10 Single arm KB bench press (dominant arm)
Min 3: 30 Seconds all out cardio (same as min 1) + 10 Single arm/Single Leg KB deadlift (heavy)
Min 4: 30 Seconds all out cardio (same as min 2) + 10 Single arm/Single leg KB deadlift (other side)

Finisher: 6:00 Time Cap
3:00 Max cal row or bike
3:00 Max rep alternating Russian/American swings

Recovery:
Shoulders and Hamstrings