1000m Row TT
4 Air Squats
3 Abmat Sit-ups
*in this workout you start with the above reps and go up each round by a factor of 1 until you reach 40/30/20/10. Then you go back down again to the start. Do not repeat the top set, just go back down again by a factor of 1.
*scaled athletes may simply do half the workout and not go back down.