Cindy

Warmup
400m row or run
3 rounds of:
5 Pull ups
10 push ups
15 Squats

Mobility
Take 2 min and stretch or mobilize joints.
Save lax balls and rollers for afterwards.

WOD
Cindy
20 minutes AMRAP (As Many Reps As Possible)
5 Pull Ups
10 Push Ups
15 Squats

Endurance
Run 20 minutes or 2 miles.

Notes
Make sure you have done your "Baseline" workouts and that you recorded the results. Cindy is another good one. Do jumping pull ups if you can't do full pull ups and you don't have bands. I also have another version of Cindy called "running Cindy." We'll try that sometime soon.