Warm Up:
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC pass throughs
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC shoulder presses
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC good mornings
WOD:
AMRAP 15:
20-cal row
15 double-DB push presses (35/50 lb)
10 toes-to-bars
Intermediate:
AMRAP 15:
15-cal row
15 double-DB push presses (20/35 lb)
10 knees-to-armpits
Beginner:
AMRAP 15:
10-cal row
15 double-DB push presses (10/15 lb)
10 hanging knee raises
Home Workout:
AMRAP 15:
20 alternating single-dumbbell power cleans (35/50 lb)
15 double-dumbbell push presses
10 V-ups
Movement scaling options:
Row: Cals, substitutions
DB push press: Load, reps, single-dumbbell push-press
Toes to bar:Reps, toes-above-shoulders, toes-above-hips, hanging knee raises, lying leg raises
Cool down:
1 set:
200-meter cooldown walk
1:00 double-forearm stretch