Run 400m or row 500m
Then
2 rounds
10 YTW
10 pvc pipe pass throughs

Core strength
4 rounds
10 hollow rocks
10 v ups
10 leg raises
0:10 hollow hold
1:00 rest

WOD
Light, Cardiovascular Exercise (Steady State): at a slow, comfortable pace (50-70% heart rate max)

10 Min Row
Rest 2:00
10 Min Bike or Run