Warm Up:
Partner Rowing Warm-Up
Specific Warm-Up:
L-Sit Hold Practice
WOD:
EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate :20 L-sit hold
Intermediate:
EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate :20 L-sit hold (knees tucked)
Beginner:
EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate :20 plank hold
Home Workout:
EMOM 20:
Odd minutes | max DB overhead walking lunges (35/50 lb)
Even minutes | accumulate :20 L-sit hold
– Hold a single DB overhead with one hand on each head.
Movement scaling options:
Row: Sub in SkiErg or AirBike for calories as needed
L-sit hold: Single-leg extended, knees tucked, hollow hold
Post-Workout Skill Work:
2 sets:
20 good mornings (empty barbell)
20 superman arch-ups