You have two wonderful choices today!

4 rounds, for time:
Run 400 meters OR Row 500 meters
50 Air squats

Beginner: Complete 4 rounds of 200 meter jog/walk and 25 air squats.

OR

For time:
Run 1 mile, rotating 1 minute of running and 1 minute of walking lunges.

Beginner: Walk/jog 1 mile, rotating 2 minutes of walk/jog with 1 minute of walking lunges.

Post workout choice and time to comments.