Flow

This flow is largely based around the sled. Go down adn back 5 times, then 4, then 3 etc. with a load that feels light to start. Add weight each round or don't depending on your energy and state for the day.

For the plank rows, knees down is a great way to modify, try to focus on core and not only pulling the weight. SHow control over dumbbells using weight you can perform the set without breaking it up.

Finally use the cardio as a recovery to return to your breath