If Michael was a bodybuilder, and a wuss

And couldn't count.

4RNFT
200m "run"
10 x 40 kg pendelay rows (thanks Darryl)
15 abmat sit-ups

Tried really hard to keep my chin in, shoulders back and back flat on the rows. I suspect I failed on all counts.
Frigging sit-ups were a mission! Not hard to sit-up (well it was after a while), darned near impossible to touch my shoulders to the ground over the abmat and keep my butt on the ground. Trying to avoid monkey-butt and discovered my back was still tight even after stretching before I started. The hunch-back of Papakura, that's me.