Warm Up:
AMRAP 4 Minutes
10 alt. Spiderman stretch
10 double knee tucks in plank
10 air squats
10 jumping jacks
Skill Work:
10 Minute Clock:
Build up to a 3-rep back squat
WOD:
3 rounds for time of:
500/400m row
21 burpees
400m run
Time Cap: 15 Minutes
Intermediate:
3 rounds for time of:
500/400m row
15 burpees
400m run
Beginner:
3 rounds for time of:
300/200m row
15 burpees
200m run
Movement scaling options:
Row: Distance
Burpees: Reps, up-downs, reverse burpee
Run: Distance, bike (1,000/800 m )
Alternate Workout:
3 rounds for time of:
400/500-m row
21 burpees
400-m run
Cool down:
2 sets
1:00 banded hamstring stretch / side
:30 seated torso twist / side
:30 scorpion stretch hold / side