Buy in: warm up your legs, glutes, hammies. use your knowledge of mobility work and consult trainers if needed.
Then, 3x3 deadlift.
Then, find a partner with a similar body weight to you. Load a barbell to your body weight. As a pair, row 3k (total, 1500 m each). Break up the row however you want to; non-rowing partner must hold the barbell in front of his/her body (high rack or top of deadlift ok; back squat bar position not ok. Chris Poole types may hold a 90 degree bicep curl position.)
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