Warm Up:
1 set:
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)
– No rest between lunges and squats.
1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats
– No rest between lunges and squats.
1 set:
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats
– No rest between lunges and squats.
Specific Warm-Up:
Rowing Warm-Up
WOD:
Every 3:00 for 10 rounds:
250-m row
– Score is slowest time.
Intended Stimulus: All rows in 1:15 or faster
Intermediate:
Same as Rx
Beginner:
Every 3:00 for 10 rounds:
150-m row
– Score is slowest time.
Home Workout:
Every 3:00 for 10 rounds:
15 burpees
– Score is the slowest time.
Movement scaling options:
Row: Distance, substitutions
Cool down:
Accumulate:
:30 foam roll t-spine
:30 foam roll quads/side