A. Push-up/pull-up ladder for max reps:
Minute 1 – 1 push-up + 1 pull-up (or ring rows)
Minute 2 – 2 push-ups + 2 pull-ups
Minute 3 – 3 push-up + 3 pull-ups
… etc. until you can’t complete the required reps in the allotted minute. Record your score as the number of minutes complete + the number of reps completed in your final minute, e.g. 8 rounds + 12 reps (9 push-ups + 3 pull-ups).
B. Single-leg deadlifts – 3×5 per leg, as heavy as possible (2 KBs or DBs).
C. Row 500 m for time. Prepare for this by rowing 500 m at your goal race pace plus 15-20 seconds (e.g. if you are aiming for a 1:40/500 m, do your warm-up at a 1:55-2:00/500 m pace.). Rest 2 minutes and then hit this as hard as you can.