row 500m or 2 min easy pace on the airdyne
ab mat sit ups
heavy but not maximal, somewhere around 80-85% of 1RM for the last single. Rest no more than 2min between sets.
3×3 adding weight each set. Your last set should be around 70% of your 1RM. Rest 3min between sets.
using 60% of your heaviest set from above to get 21 reps. If you need to break up the sets, rest exactly 1 minute between sets.
Toes to Bar
supine hamstring stretch