Warm-up:
2 rounds:
:30/:30 Pigeon Stretch
:30/:30 Calf Stretch
:30 Cobra Pose
:30 Child Pose

2 rounds for quality:
1min Row (easy)
10 Barbell Good Mornings 20/15kg
30 Single Unders
10 Scorpion Rotations

Primer:
2-3 rounds:
200m Row (build to workout pace)
5 Deadlifts (build towards workout weight)
25 DU

Rest 1min

1 round @ workout pace & weight
300m Row
10 Deadlifts
50 DU

Rest 5min

3,2,1, GO!