Warm Up:
2 sets , 30 seconds on, 15 seconds off:
1) Calorie row
2) Alternating shoulder taps
3) Calorie row
4) Inchworms
Skill Work:
5 sets:
:20 max cal./hour pace row
Rest :40 between sets
WOD:
AMRAP 25:
20 push-ups
30 sit-ups
28/40-cal. row
Intermediate:
Same as Rx
Beginner:
AMRAP 25:
10 push-ups
14/20-cal. row
20 sit-ups
14/20-cal. row
Movement scaling options:
Row: Calories, 28/40 cal. C2 bike, run 400 m.
Push-ups: Reps, banded push-ups, knee push-ups, box push-ups.
Sit-ups: Reps
Partner Option:
AMRAP 25:
20 push-ups
30 sit-ups
28/40-cal. row
Partners alternate one person working with one person resting as needed.
Cool down:
2 sets:
:30 cobra stretch
:30 pigeon stretch/leg