Warm Up:
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows
1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row.
BENCHMARK WOD:
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Intermediate:
As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats
Beginner:
Every 2:00 x 10 rounds:
3 ring rows
6 push-ups from the knees
9 air squats
Home Workout:
AMRAP 20:
5 dumbbell bent-over rows (35/50 lb)
10 push-ups
15 air squats
– Use two dumbbells.
Movement scaling options:
Pull-up: Reps, ring rows
Push-up: Reps, push-ups from the knees
Air squat: Reps, range of motion, reverse lunges
Cool down:
1:00 couch stretch/leg
1:00 banded lat stretch/arm