Warm Up:
1 set:
200-meter row
10 alternating Samson stretches
AMRAP 5:
3 burpees
5 sit-ups
7 AbMat good mornings
1 set:
200-meter row
5 inchworm + push-ups
Specific Warm-Up:
Rowing Efficiency
WOD:
AMRAP 10:
30 AbMat sit-ups
10/15-calorie row
Intermediate:
AMRAP 10:
20 AbMat sit-ups
10/15-calorie row
Beginner:
AMRAP 10:
15 AbMat sit-ups
7/10-calorie row
Home Workout:
AMRAP 10:
30 AbMat sit-ups
15 unweighted step-ups (20/24 in)
Movement scaling options:
Ab mat sit-ups: Reps, accumulate :45 plank hold
Row: Calories, bike or ski
Post-Workout Skill Work:
Accumulate:
25 GHD back extensions
25 GHD hip extensions