Warm Up:
6 rounds:
:30 single-unders
:30 rest
Specific Warm-Up:
1 set:
:20 row (easy pace)
– Rest :10
:20 alternating Cossack squats
– Rest :10
1 set:
:20 row (moderate pace)
– Rest :10
:20 alternating Samson stretch
– Rest :10
1 set:
:20 row (fast pace)
– Rest :10
:20 good mornings
– Rest :10
1 set:
1:00 row (workout pace)
PARTNER WOD:
AMRAP 30:
With a partner:
Max distance row
– One partner works at a time switching as needed.
Intermediate:
Same as Rx
Beginner:
AMRAP 20:
With a partner:
Max distance row
– One partner works at a time switching as needed.
HOME WOD:
AMRAP 30:
With a partner
Max distance run
– One partner works at a time switching every 200 m.
Movement scaling options:
Row: Time, C2 bike, Assault bike, Echo bike, Skierg, air runner
Individual option:
EMOM 30:
For max distance:
Min. 1 | Row
Min. 2 | Rest
Cool down:
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.