HIIT

This is a classic combination that will tax your lungs and legs but also your grip and pulling ability.

If you are able to run, run. Shorten the distance as needed. Run should not exceed 3 minutes. If running is not suitable, choose another cardio alternative, ideally rowing before biking.

Kettlebell swings can be done to eye level or above if you are familiar with that range of motion. These should be a weight that allows you to perform the set of 20 unbroken with good mechanics but challenges you in the final few reps.

Finally, ring rows, pullups or assisted pullups should be challenging and modification should allow you to complete the set unbroken in the first round or 2 but might require breaking them up in later rounds.

Rest full 90 seconds between rounds.