Warm Up:
EMOM 5:
Min. 1 | inchworm + push-up
Min. 2 | hollow rocks
Min. 3 | up-down + max-effort jump and reach
Min. 4 | hip taps in an inchworm
Min. 5 | burpee + max-effort jump and reach
Specific Warm-Up :
1 round:
:20 calorie row
:20 rest
:20 burpees
WOD:
5 rounds for reps:
:20 calorie row
:40 rest
:40 calorie row
:20 rest
1:00 burpees
1:00 rest
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
5 rounds for reps:
:20 jumping air squats
:40 rest
:40 air squats
:20 rest
1:00 burpees
1:00 rest
Movement scaling options:
Burpee: Up-down
Row: Reduce time, SkiErg, AirBike
Cool down:
Accumulate:
50 seated leg raises