500m row
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch

LIFE
On a 20 min running clock, every 4 minutes on the 4 minute:
15 Ring Rows
10 KB front squats 55/35
10 DB Push Press 30/20
250m Row

SPORT
On a 20 min running clock, every 4 minutes on the 4 minute, perform:
10 pullups
10 back squat 95/65 (from the floor)
8 Push Press 95/65
250m Row