100 Push-Ups – to be performed in as few sets as possible.
10 x 125m Row Sprints
*The goal is to row all 10 sprints at the same intensity (pace/stroke rate). Rest as needed, but no longer than 2x work (so if it takes you 30s to row 125m, then rest no more than 60s). This would be a 2:1 ratio.
Front Plank – 1 minute
Side Plank – 1 minute each side
GHD Back Extensions – 10 reps.
*Rest as needed between rounds.