Warm Up:
6 Minutes
Set 1
30 Seconds Jumping Jacks
30 Seconds Alternating Spiderman Stretch
1 Minute Reverse Lunges
Set 2
30 Seconds Mountain Climbers
30 Seconds Alternating Standing Quad Stretch
1 Minute Single-Leg Squats to Bench or Box
Set 3
2 Minute Max Single-Leg Squats, Single-Leg Squats to Bench or Box, or Reverse Lunges
Skill Work:
9 Minutes of Rowing Technique
5×10 Pulls (changing in speed)
WOD:
5 Rounds For Distance:
50 Second Row
10 Seconds Rest
40 Seconds Row
20 Seconds Rest
30 Seconds Row
30 Seconds Rest
20 Seconds Row
40 Seconds Rest
10 Seconds Row
50 Seconds Row
Time: 25 Minutes
Loading: 1/5
Skill: 1/5
Volume: 5/5
Intermediate and Beginner:
Same as Rx
Limited Equipment:
For Time:
1600m Run
100 Double Knee Tucks in Plank
1600m Run
Partner Option:
20 Minutes For Distance
Row
Plank Hold
One partner rows while the other holds and then switches when the plank stops.
Movement scaling options:
Row: Bike, Ski, Run
Cool down:
2 sets
1 Minute Calf Stretch/Side
1 Minute Pigeon Stretch/Side