Michael, sort of

Warm-up
2 rounds of:
20 squats + 5 dive-bombers

Workout
2 rounds of:
1000 m row (under 4:30 each time)
50 sit-ups
50 back extensions
Time: 26+ minutes

Notes
Planned to do three rounds, but ran out of time - had to get to class!
I think I finally figured out how to do GHD sit-ups... but I felt like I was arching my back a lot on the way down. I'll need to watch the video again.
The back extensions were hard! they're usually the easiest part of the CFWU, but 50 of them was causing serious cramping. Ugh.

I need to come back to this workout... and 800m runs rather than rowing.