Warm Up:
1 set:
3:00 row
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 kettlebell windmills/arm
1 set:
:30 up-downs
10 single-arm kettlebell swings, right
10 single-arm kettlebell swings, left
1 set:
:30 burpees
10 single-arm kettlebell presses, right
10 single-arm kettlebell presses, left
Specific Warm-Up:
Rowing Efficiency
WOD:
For time:
10 wall walks
800/1,000-m row
10 wall walks
Intended Stimulus: 7-11 Min
Intermediate:
For time:
5 wall walks
800/1,000-m row
5 wall walks
Beginner:
For time:
10 inch worms
600/800-m row
10 inch worms
Home Workout:
For time:
10 wall walks
800-meter ruck (30/45 lb)
10 wall walks
Movement scaling options:
Wall walk: Reps, range-of-motion, inch-worm + push-up
Row: Distance, run, bike, ski
Post-Workout Skill Work:
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10