500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Single Leg squats
3 sets of 8 each leg. Complete after each set of deadlifts. (SL squats can be completed by squatting to a box or holding onto a ring, etc.)

Life
4 Rounds
250m Row
20 air squats
10 Burpees
12 Ring Rows

Sport
4 rounds
250m Row
10 Back Squats 95/65*
10 Burpees
10 Pullups

Weight is taken from the floor.