2 rounds :

Easy pace Air bike 5 minutes
Easy pace Row 5 minutes
Easy pace Ski 5 minutes

For 20 mins @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half-kneeling bottom-up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m