Sunday October 3, 2021

“Adversity: Everybody spends their life trying to avoid it. Me too. But the best things that ever happened to me came during the times when the shit hit the fan and I had nothing and nobody to help me.” – Steve Pressfield

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)

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
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