Warm Up:
1 set:
200-meter jog
AMRAP 4:
5 Kang squats
10 alternating hamstring scoop stretches
5 up-downs
10 alternating Cossack squats
Specific Warm-Up:
Rowing Warm-Up
WOD:
3 rounds for time:
800-m run
1,000-m row
Intermediate:
3 rounds for time:
600-m run
800-m row
Beginner:
3 rounds for time:
400-m run
500-m row
Home Workout:
3 rounds for time:
800-meter run
100 alternating unweighted step-ups (20 in)
Movement scaling options:
Run: Distance, substitutions
Row: Distance, substitutions
Cool down:
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot