For time:
500m Row
50 Abmat sit-ups
50 Walking lunge
400m Row
40 Abmat sit-ups
40 Walking lunge
300m Row
30 Abmat sit-ups
30 Walking lunge
200m Row
20 Abmat sit-ups
20 Walking lunge
100m Row
10 Abmat sit-ups
10 Walking lunge
Mobility:
2 minute frog
2 minute seated straddle
