20 Minute AMRAP:

Run 400m
24 Air Squats
12 Ring Dips

Calf Stretch
Samson Stretch
Spiderman Stretch
Pidgeon Stretch
3 Rounds:
10 x Kipping Swings
10 x Push-up plus
5 x V-ups
20m Burpee Broad Jumps
Jog 200m

Row if you cannot run
24 Walking Lunges if you cannot squat, if no lower body possible conduct 12 Pull-ups
If you cannot do Ring Dips scale to one of the following: Banded Ring dips, Bar Dips, Banded Bar dips, Push-ups.