Warm Up:
1 set:
10 alternating elbow instep + reach
10 air squats
1:00 row (easy)
1 set:
10 single-leg RDLs (scales)/leg
5 plate squats (:03 at the bottom)
1:00 row (moderate)
1 set:
10 dead bugs
10 pause air squats (:03 at the bottom)
15/20-cal row (fast)
Specific Warm-Up:
EMOM 4:
2-3 wall squats
WOD:
AMRAP 20:
200-m run
21/30-cal. row
40 air squats
Intermediate:
Same as Rx
Beginner:
AMRAP 20:
200-m run
15/21-cal. row
25 air squats
Movement scaling options:
Run: distance, C2 bike, Echo bike
Row: calories, skierg, double-unders
Air squat: reps, range of motion, lunges
No conditioning equipment:
AMRAP 20:
200-m run
30 sumo-deadlift high pull (55/65 lb)
40 air squats
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves