Eacy pace cardio for 45-50 minutes
with partner alt time
400m run / partner rows, ski or ab that time what other one uses run. Then switch and same thing otherwise.
then
20 wall ball shots
20 burpee box step overs
20 kb swings 28/20kg
20 ring rows or kipping pull ups
40 double unders
split reps half, go easy pace
Goal would be doing 4-5 rounds total.