In any order:
1. Assault bike 70 cals men/45 cals women.
2. Row 1k (or 1500m if you want).
3. 200 double unders (or 350 singles).
Adjust intensity level based on your level of fatigue and soreness from the week.
Rest as needed between movements.
Finish with mobility, foam rolling, lax balls, and stretching.