Long and Slow 

4 rounds @ 70% effort

750m row
40 air squats
30 KB swings 55/ 35
20 box step downs 24/20
200ft farmer carry 70/55

Planks

60 sec side plank L
30 sec rest
30 sec side plank R
30 sec rest
90 sec front plank
1 min rest
x 3 sets