5x100m Rowling
Try to row where the meters stop right at 100m. You have to complete full ROM on the rower. For every meter you are off complete 2 burpees.

Dynamic Stretches
Hip Mobility
3x30m Build Ups

6x 3:00 Intervals:
300m Run+
Round 1: 20 Burpees
Round 2: 20 Wall Balls
Round 3: 20 Wall Ball V-Ups
Repeat

4 Rounds:
10 DB RDL
10 Side Plank Raises each side
10 Staggered Pushups