For time:
Buy in: 1000m row
Then 2 rounds for time:
– 30 alternating kb ground to overhead 53/35
– 30 alternating reverse lunges (body weight)
– 30 abmat sit up

Ground to overhead: kb starts on the ground and finishes locked out overhead. That’s one. Switch hands and repeat. Pro tip – If you’re looking at the kb at the top of the rep, it’s wrong. It’s either too far forward or you’re looking up at it. It won’t disappear. You’ll know if you dropped it once you wake up. But you’ll have your teeth.

Lunges: Back knee either touches the ground (I suggest a pad) or hovers no more than 1″ off the ground. Actual inch. Even measuring from the base. Rep is complete when you’re standing up with both feet next to each other and your hips locked. If you’re bent over like a speed skater between each rep, it’s a no.