WOD:
Every 10:00 for 3 sets:
500-m row
Intermediate:
Same as Rx
Beginner:
Every 10:00 for 3 sets:
350-m row
Home Workout:
Every 10:00 for 3 sets:
500-meter run
Movement scaling options:
Row: Distance, machine substitutions
Post-Workout Skill Work:
3 sets:
6 single-leg DB Romanian deadlifts/leg
:30 side plank or star plank/side
– Use a moderate dumbbell load and a plank variation that allows for an unbroken effort on each side.