5 Min row, 20 Supermans, 20 hollow rocks, 20 push-ups, 10 strict pull-ups
10 Minutes to work on kipping and gymnastics
1 Mile Run
If you have any knee issues, try a 300 Cals on the Bike.
If there are not enough rowers, you can also spend 8 minutes on a bike at a moderate pace to sub for the 2k Row.