2 sets:
:20 jumping jacks
10 sumo-stance good mornings
10 alternating scorpion stretches
10 mountain climbers

- RX -
Every 3:00 for 10 sets:
250-m row
- Rest the remainder of each interval.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
Every 3:00 for 10 sets:
150-m row
- Rest the remainder of each interval.

- MASTERS 55+ -
Same as Rx'd

Post workout
Accumulate:
30 GHD hip extensions

3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch

Every 3:00 for 10 sets:
200-m run
- Rest the remainder of each interval.