Warm up:
2km run or row

Reps 21-15-9 of:
Deadlift (body weight)
Pull ups

Cool down:
10mins stretching and foam roller

Simple 5km run or row...
Allways thinking about your posture/position.
Then three rounds at steady speed of:
10 pull ups
10 press ups
10 sit ups
10 air squats

5-10 mins mobility work.