Bike 1600m then row 800m at a nice easy pace.

foam roll and stretch for 10 mins

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (No Measure)

10 mins of 30secs on 30 secs off

high plank
low plank (on elbows)
right side plank
left side plank
Starfish Right
Starfish Left