Warm Up:
1 set:
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)
1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats
1 set:
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats
Specific Warm-Up:
Rowing Practice
WOD:
5 sets for total time:
500-m row
– Rest 3:00 between sets.
Intermediate:
Same as Rx
Beginner:
5 sets for total time:
300-m row
– Rest 3:00 between sets.
Home Workout:
5 sets for total time:
400-meter run
– Rest 3:00 between sets.
Movement scaling options:
Row: Distance, bike, ski or run (rowing limitation)
Cool down:
1 set:
400-meter recovery walk
1:00 couch stretch/leg