WARM UP:

800m easy ergo or power walk

5:00 Mobility together: shoulders, ankles, calves, achilles, hiprolls - flexors, gluteus, hamstring, quads complex

10 Plate GTOH
5 inchworm
10 air squats with plate
10 scapula pull-ups
20 reverse lunge-to-high knee
5 kipping pull-ups
5 push up
5 kipping pull-ups
5 push ups, immediately to:
400m row or jog

REST

WORKOUT
For time:

Row 800/1000m or run 800m / bike 1600m
50 Pull Ups
100 Push Ups
150 Air Squat
Row/run/bike

Scaled:

Row 400/600m or run 400m / bike 800m
5 ROUNDS:
10 Pull Ups
20 Push ups
30 Air squats
Row/run/bike

TC 25 minutes.

POST WORKOUT: CORE