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WARMUP
Mobility

Machine rows:
Each side
4 sets: (12, 10, 10, 8)
=80 reps

Deadlifts:
WARMUP=20 reps
4 sets: (12, 8, 5, 3)
=48 reps

Lat pull-downs:
4 sets: (12, 10, 10, 8)
=40 reps

Back extensions:
4 sets: (12, 12, 12, 12)
=48 reps

Running:
~35min=100 reps

IN TOTAL

=406 reps