Warm Up:
AMRAP 7:
P1: 200-m run
P2: Max-meter row
Specific Warm-Up:
8 Minutes of Rowing Efficiency
1 set of Max Burpees in 1:00
WOD:
3 rounds each for time with a partner:
400/500-m row
21 burpees
400-m run
Intermediate:
Same as Rx
Beginner:
3 rounds each for time with a partner:
200/250-m row
12 burpees
200-m run
Movement scaling options:
Row: Distance
Burpees: Reps, straight-arm burpees, burpees to a box.
Run: Distance
Alternate Workout:
Limited Equipment:
5 rounds each each for time with a partner:
20 burpees
400m run
Cool down:
2 sets:
:30 alternating standing Figure 4 stretch
:30 standing hamstring stretch/side