Sunday October 1, 2023

“I am not a product of my circumstances. I am a product of my decisions.” -Stephen Covey 

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