Warm Up:
1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm
1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows
1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows
Rowing Prep:
3 sets
:35 row, bike, ski, or run (hard)
Rest :25
WOD:
5 rounds for distance:
1:40 on / :20 off
Rest 2:00
4 rounds for distance:
1:40 on / :20 off
Row, bike, ski, or run
Intermediate and Beginner:
Same as Rx
Movement scaling options:
Row, Bike, Ski, or Run: effort / intensity
Alternate Workout:
5 rounds for distance:
Run
1:40 on / :20 off
Rest 2:00
4 rounds for distance:
Run
1:40 on / :20 off
Cool down:
5 sets:
:20 banded hamstring stretch / side
:30 T-spine foam roll