Work

1 Mile Run / 2000m Row / 4800m Echo Bike

5 Rounds For Quality:
20 Banded Pull-aparts
20 Bodyweight Bulgarian Split Squats (10/side, use a bench)
20 Abmat Sit-ups

1 Mile Run / 2000m Row / 4800m Echo Bike

Home/Outdoor

800m Run / 5 Minutes Any Machine

4 Rounds:
20 Bent-Over Rows
20 Alternating Lunges
20 Sit-ups

800m Run / 5 Minutes Any Machine