A. Find your 1 rep max deadlift (or a heavy single for today).
B. For time:
“Baseline”
Row 500 m
40 squats
30 abmat sit-ups
20 push-ups
10 pull-ups.
Compare to Dec 20 2016, March 11 2016, Nov 2 2015, March 30 2015, Dec 1 2014, May 20 2014, Jan 8 2014, Aug 8 2013 (and whenever you completed your On Ramp Baselines).
C. 3 sets of 20-30 GHD hip extensions.