Partner Warm Up:
5 Minutes
Bear Crawl
Crab Walk
High Knees
Skip For Distance
Skip For Height
Overhead Med-ball Carry
Inchworm + Push-up (10-ft. out and back)
Specific Warm-Up:
7 Minutes KB Swing Review
12 Minutes Strength Work
2 Minutes Pre-Workout Row Test
WOD:
10 Rounds For Time:
15 Russian KB Swings @70/53
15 Up-Downs Over KB
15/11 Calorie Row
Alternate full rounds with a partner
Time: 20 Minutes
Loading: 1/5
Skill: 2/5
Volume: 4/5
Intermediate:
10 Rounds For Time:
15 Russian KB Swings @55/35
15 Up-Downs Over KB
15/11 Calorie Row
Beginner:
10 Rounds For Time:
10 Russian KB Swings @35/26
10 Up-Downs Over KB
10/7 Calorie Row
Limited Equipment:
10 Rounds For Time:
15 Russian KB Swings @70/53
30 Up-Downs Over KB
Alternate full rounds with a partner
Individual Version:
5 Rounds For Time:
15 Russian KB Swings @70/53
15 Up-Downs Over KB
15/11 Calorie Row
Rest 2:00 between rounds
Movement scaling options:
Russian KB Swing: 30 Seconds of Reps, Loading, KB Deadlifts
Up-Downs Over KB: 30 Seconds of Reps, Up-Downs (no jump)
Calorie Row: Reduce Calories
Cool down:
Accumulate:
30 Seconds Alternating Scorpion Stretches
1 Minute Piriformis Stretch / Side