6x100m sprint
30 secs rest between

3 mins rest

4x30 sec hollow rock holds (20 sec rest)
3x30 second elbow to hand plank (20 sec rest)
2x50 weighted sit ups (20 sec rest)
2x25 banded reverse crunch (20 sec rest)

2 mins rest
500m row/ 1 min rest
250m row/ 30 sec rest
125m row/ 15 sec rest
75m row