Warmup:
1100m row
Active stretching
150m row and then I stopped because I started to feel it in my shoulder

Workout:
Tabata mashup:
8 rounds for reps of:
20 seconds situps
10 seconds rest
20 seconds squats
10 seconds rest

31-33-30-31-31-31-31-31. I think alternating the exercises gave me just enough recovery on each to be so consistent.