Go hard or go home

This is a note, and now I have edited it.

Notes:
Warm up first - rower for 2 minutes, then stretch routine.
Walking lunge - the weight is per hand. 6 steps per leg each way.
Reverse lunge with twist - use a 2.5 or 5kg plate. Reverse lunge with a twist over the front leg.

this is a test note. make sure you warm up first.

Warm up for 2 min on either cross trainer or rower.
Do an active warm up routine on the ground - eg. downward dog, kneeling step through and reach under arm, and glute stretch.
Do a warm up set on each exercise - a bit lighter than your working set.

Warm up for 2 minutes on the rower, then do the active stretch routine on the floor.

Notes: Warm up first then go for it.