Warm Up:
1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
:30 row (moderate pace)
10 knee push-ups
:30 active bar hang
1 set:
:30 row (fast pace)
10 single-arm DB shoulder presses/arm
10 scap pull-ups
1 set:
:30 row (sprint pace)
:30 single-arm DB overhead hold/arm
10 scap pull-ups
Skill Work:
EMOM 10:
Min. 1 | :20 plank shoulder taps w/ feet on the rower
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
WOD:
AMRAP 10:
8/10-calorie row
8 handstand push-ups
Intermediate:
AMRAP 10:
8/10-calorie row
5 handstand push-ups
Beginner:
AMRAP 10:
8/10-calorie row
5 handstand push-ups
Home Workout:
AMRAP 10:
5 shuttle runs (25 ft)
8 handstand push-ups
– 1 shuttle = 25-ft dow + 25-ft back.
Movement scaling options:
Cal row: Calories, substitutions
Handstand push ups; Reps, pike push-ups, DB presses
Cool down:
1 set:
1:00 shoulder lacrosse ball mash/side
– Perform this on the floor or against an upright.
1:00 lacrosse ball glute mash/side