Complete [A] then [B]:

[A] 7 sets of 3:

Front Squat
Note: Rest as needed between sets

[B] Rowing:

Row 250m
Rest 30 Seconds
Row 500m
Rest 60 Seconds
Row 750m
Rest 90 Seconds
Row 1000m
Rest 2 Minutes
Row 2000m

WARMUP:
Samson Stretch, 10 Seconds
Spiderman Stretch, 10 Seconds
5 Inch Worm Push-ups
Row 200m
10 Situps
10 Jump squats

3 x Back squat at increasing warm up weights