Workout:
40 Min EMOM
1st min: Bike 10/7 cals
2nd min: Swings 10 reps 70/53
3rd min: Run 200 meters
4th min: Push Ups 15 reps
If any of the exercises take longer than :30 except for the run modify the exercise appropriately.
If it takes you :45 to finish 10 cals on the bike, then lower it to 7.