Row, airdyne, pushup
10 rounds:
-1 minute row for calories/bike for calories/or 200m run (use a different movement each round)
-15 seconds rest
-30 seconds max push-ups *
-15 seconds rest
*Scale pushups according to gymnastic ability. If you can do planche pushups in hollow body position, then do these, even if you have to break up the sets a lot
https://www.youtube.com/watch?v=CJChbpTMJdo