Burpees

Warm up with 1 mile run on the treadmill (1% incline, 5.2mph) and 1000m row (5 minutes)

Then burpees
20 reps
1 min rest
15 reps
1 min rest
10 reps
1 min rest
5 reps

Total time was just over 8 minutes.

Then jump rope drills and CrossFit Sit Ups (20-15-10-5).

Mobility with couch stretch and squat against wall