General Warm Up
1:00/1:00 pigeon stretch
1:00/1:00 sprinter hamstring to Samson stretch
10/10 lying dynamic hamstring stretch
20 lying leg crossovers
10 rollover v-sits

Row warm-up
0:45 leg drive only
0:15 rest
0:45 leg drive, hip opening
0:15 rest
0:45 leg drive, hip opening, pull
0:15 rest
0:45 leg drive, hip opening, pull, reverse
0:15
0:30 row at hard pace

Workout (32:00)
For time

4 rounds
0:00-2:00 row 500m/400m (I actually could row the 400m in less than 2:00)
2:00-4:00 rest
4:00-6:00 run 400m (bike)
6:00-8:00 rest

Cool Down
1:00/1:00 heel toe hamstring stretch
1:30/1:30 lower leg barbell smash or kettlebell calf smash

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