Day 1

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 GHD Sit-ups or 15 regular Sit-ups (Example)

Workout
3 rounds for time:
Run 500m
21 KB swings (50lbs)
12 pull-ups

Cool-down
Stretch