warm up
easy 500m row
3×10
GHD sit ups
push ups
standing broad jump
barbell
Back Squat
5-5-3-3-3-1-1 where your last attempt should be for a PR
conditioning
2 attempts, rest 3 min between attempts
row 500m, rest 30s, amrap sit ups in your 500m time
stretch
scorpion or bow
death stretch
hamstrings, supine with band
