Buy In: Run Crye Leike loop. 10 Turkish get ups (5/side). 25 pullups. Turf work: high knees, low knees, side shuffle, walking lunges, walking spiderman lunges. 50 double unders.
In 3 attempts find you max watts on the rower. You will need 3-5 pulls per attempt to hit your highest mark. Rest as needed between efforts
3 suicides. Rest as needed between efforts.
3x 40 yard dash. Run 3 at less than max effort to warm up.