300 m Run/Row/180 Single Skips
Or
30 Reps of any Exercise with any piece of equipment you have at home.
ie DB single arm Snatch alternating (30 Reps total)
Followed by
50 Air Squats
50 Push ups
50 Alt V sits
50 Box or Stair Steps(2 steps height)
50 Bench /Box/Chair Dips
50 leg lifts /raises(to 45 degrees knees slightly bent)
2 Rounds including the 300 m/30 Reps
The 50 reps can be partitioned.
ie 2 x 25 or 15/15/10