By the way my cossack squad execution is still in progress. Normally your hips should be under your knees so nearly touching your calves with your back thigh.

Full workout 15 Min As many rounds as possible:
8 Deadlifts (moderate weight, 5060% of max weight)
10 Kettlebell Swings
16 Cossack Squads (alter. Side Lunges)
20 Cals. on Air Bike (alter. 1 Min Jump rope or 50 High Knees)
30 Sec. Rest
Repeat...

Protein Shake:
Into a blender goes:
1 Banana
30G Oats
Frozen mixed berries
Fresh fruits: Strawberries & Kiwi
2 Dates
Some Ginger & Peppermint Leaves
A handful of spinach
1 Scoop Protein Powder
Tsp. Peanut Butter
Fill it up with some plant based milk or water
Mix and enjoy :)

The protein powder I use:
https://www.vivolife.co.uk

Thanks to the Lionsoul Team who let me film in their gym:
https://www.lionsoul.ch/