warm up with:
rear elevated split squats, 5/leg x 3
strict pull-up ladder, 1-6-1
30 second front leaning rest + 5 perfect pushups, x 3
20 minutes for total reps;
25 air squats
3 deadlifts (use either 120, 100, 80, or 60kg)
Circuit should be hit relatively hard, very high cardiovascular demand. The deadlift should be heavy enough that pulling triples the entire time would be difficult. Find the balance.
Additionally: the video below is a short biopic of a friend of Mike Ketter's (Team Six athlete).