Buy In: Row/Run. 2x10 Bridge, side-lying bridge, cat/camel, superman,hollow rock. 50 ab-mat crunches. 5 minutes per leg, foam/pvc/barbell rolling.
Exercises first, format follows below-
A1 Kettlebell Swings
A2 Kettlebell High Pull
B2 Double Unders
C2 Push Ups
Here we go: you've got 3 pairs of exercises. It goes A1,A2,A1,A2 rest. One minute per movement for reps(sub cals on the rower). So in the first couplet, you'll swing for a minute, highpull for a minute, swing for a minute, highpull for a minute and then rest one minute. After the rest period move on to the next pairing. Basically 3 four minute rounds. Start on which ever pairing you like, just do all three.