Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 supine ring pull ups
10 abmat sit ups
10 back extenions
10 squats

Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 strict toes to bar
10 back extensions
10 prisoner lunge steps

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

>10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo (25/15)

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 overhead squats

Run or row 250 meters

Then, 3 rounds of:

Run or row 250 meters

Then, 3 rounds of:

10  figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 v ups

10 good mornings

10 prisoner lunge steps