7 Sets, each for time of:
350 m row
rest 2 min
*Score fastest and slowest

5 Sets
Hollow rocks x15
rest 1 min
Weighted barbell sit ups x12
rest 1 min
Hip extension x15
rest 1 min

*Barbell st-up = Movement starts laying flat on your back like in a sit-up and the bar placed over your chest like a finish position for a bench press. As you sit up with the barbell, transition the bar from being position over your chest to being locked out over head. Arms never bend.