Agility ladder + dynamic lengths warm-up
Scorpions + Iron Cross stretches

Review rowing technique + warm-up rowing / burpees:
2 rounds of: 30-40s row sprint + 3-5 burpees, rest 90s

EMOM for 30 min (15 rounds of each alternating):
Odd: Row 15 Cals
Even: 15 burpees

Pick a number of each movement that you believe you can sustain over the course of the entire workout.
Score like a tabata workout. Combine your lowest scored round of both movements.
eg: If you are holding 11 Calories, and 12 burpees by the last rounds (or any low round) then your score would be 23. 30 is the highest score possible.
(Workout credit: CFNE / CompTrain)

1) 3 x 10-12 Single arm bent over rows (heavy DB or KB, bench supported) – rest 60-90s between sets
2) 3 x 12-15 Bent over reverse flys (Light DB’s or plates) – rest 60-90s between sets
3) 3 x 15-20 Banded internal & external shoulder rotations (thin band attached to rig at elbow height / elbow bent 90 degrees)