2 sets:
1:00 row
10 Samson stretch lunges
10 PVC overhead squats (weight in heels)
10 strict sit-ups (minimal arm movement)
10 good mornings (neutral spine)
10 strict pull-ups, using the feet for assistance as needed (full range of motion)
10 strict ring dips, using the feet for assistance as needed (full range of motion)

- RX -
For time:
2,000-m row
- Every 2:00 including 0:00, perform a :20 support hold on the rings.

- INTERMEDIATE -
For time:
1,600-m row
- Every 2:00 including 0:00, perform a :15 support hold on the rings.

- BEGINNER -
For time:
1,000-m row
- Every 2:00 including 0:00, perform a :15 feet-supported hold on the rings.

- MASTERS 55+ -
Same as Rx'd

2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side

For time:
2,000-m run
- Every 2:00 including 0:00, perform a :20 straight-arm plank hold.