Warm-up:
Row or bike 10 minutes
Strength:
1) BS: 60x2x5sets
Conditioning:
2) For time.
HR under 150 BPM
Row 2k
HS walk 100’ (focus on perfect form rather than speed; toes pointed, feet together)
Flexibility:
3) Couch stretch, 4x:20 each position. (hips, quad, hammies, split)