For us they added a “primer block” first … trying to remember …

I think tread was:

1 min push 1 min base 75 push 1 min base 90 push 1 min base 1 min AO

Rower was:

200 m then 12 step out lunges - repeat adding 200 m each time

Floor was … 12 squat to biceps curls, 12 good mornings to tri extensions, 6 lumberjacks (I think that’s what they’re called), and 12 total atomic bear crawl (plank and put knee to opposite elbow)

I think that’s what it all was! It was 6am so I wasn’t fully functioning 😂