Part 1: warmup
Workout takes almost a half hour. Get after it.
In 3 minutes, perform:
400m run, followed by
AMRAP wallbals/burpees/box jumps/kb swings/cals
5 Rounds. Rest 3 minutes between rounds.
Do a different exercise each round. Choose any order you wish. Your score is the total reps accomplished.
Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45
Modify the run by shortening it.
If you rowed yesterday, do bike or ski today.