1 round:
200-meter row, slow
10 alternating Spiderman stretch + reaches
10 inchworms
5 push-ups from the knees
10 alternating Samson lunges
5 push-ups
10 alternating reverse lunges
5 push-ups
10 alternating scorpion stretches
5 push-ups
10 air squats

- RX -
5 rounds, each for time:
450/500-m row
20 push-ups
- Rest as needed between efforts

- INTERMEDIATE -
5 rounds, each for time:
450/500-m row
15 push-ups
- Rest as needed between efforts

- BEGINNER -
5 rounds, each for time:
300/350-m row
10 push-ups from the knees
- Rest as needed between efforts

- MASTERS 55+ -
Same as Rx'd

Post-workout
Accumulate:
30-50 GHD hip extensions

1 set:
:45 lacrosse ball chest mash/side
:45 doorway pec stretch/side

5 rounds, each for time:
400-m run
20 push-ups
- Rest as needed between efforts