Row 2km at 2:00/500m

Back Extensions:
- 3 sets of 10
- 10 x 5kg, 10 x 10kg, 10 x 15kg, 10 x 20kg
- 10 x 5kg x 4
- 10 x BW

Decline Sit Ups:
- sets of 20
- raise decline bench by one 20kg plate each set
- 7 rounds
- with 7 plates underneath bench:
- 10 x 9kg Med Ball Sit Ups
- 10 x 20kg Plate Sit Ups
- 10 x 20kg Plate Sit Ups + Press
- 10 x 9kg med ball throw sit ups

Ride 6km @ 2min/km