Flow

Warmup
3 rounds
1 min cardio
100' suitcase carry L + R
10-20 slow mountain climbers (foot outside the hand)

Flow is a simple 3-movement workout. Step ups can be high, low, weighted or unweighted. Experimenting each round is also an option. For the cardio, pace can be easy or moderate or hard. For the renegade rows, aim to move as much as possible throughout the minute, but taking breaks as needed is fine.