4 x 500m row

3 Rounds of 30 seconds work:

TRX rows
Sandbag rotational lunges
Plank
Stability ball rollouts

As many rounds as you can in 20 minutes of:

10 Push ups
10 Single arm bent over rows
25 Swings
5 Single leg bench squats
30 Secondsside plank L/R
30 Second plank
1 Turkish get up - each side