Workout prep; (mobilise posterior muscles to aid L sit)
10 Banded good am
10 Bent over row
10m walking S/L good am (a back scale with a step forward each rep)
10 Spealler stretch. (lying on back, roll back till feet touch floor, roll forward touch alternating feet.

2 rounds (5-10 mins)

Row 750m
L-sit for same time as row
3 rounds

For scaling and detailed description, see the Zen Planner app.