A. One round every 5 min for 20 min
10 x single leg hip thrust
10 x Banded Lateral walk
6-8 x Kb bottoms up
30 x face pulls

B. Every 10min for 20 min (2 rounds)
Tabata row

Tabata
8 rounds
20 sec work
10 sec rest

Good score would be 1000m for men and 800m for women.