This is all a suggestion. If you need/want to do something different do it…
Warm up: 8 min cardio(low intensity)
50 jumping jacks
10 back extensions+1 minute medium intensity bike+mobilize hips 2 minutes x 3 rounds
Round 2 mobilize hamstrings
Round 3 shoulders
Then 10-20 minutes of focused mobility.
:90-3:00 dry run of 16.2
Rest 5 minutes
A) 16.2
B) row 500 m low intensity
5 strict pull-ups
Row 500 m moderate intensity
10 strict pull-ups
Row 500 m low-moderate intensity
15 strict pull-ups
C) bent over rows 3×10 lightish weight