Warm Up:
1 set:
:40 row (maintain tall posture)
10 alternating scorpion stretches
1 set:
:40 row (return the arms before your knees bend)
5-10 knee push-ups
1 set:
:20 row (increase stroke rate)
5 tempo push-ups
1 set:
:20 row (drive harder through your heels)
5-10 push-ups
Skill Work:
10:00-15:00 of guided skin the cat practice
WOD:
5 rounds:
:30 row
:30 push-ups
Rest 2:00
– Score is total calories and push-up reps.
Intermediate:
Same as Rx
Beginner:
5 rounds:
:30 row
:30 hand-elevated push-ups
Rest 2:00
– Score is total calories and push-up reps.
Home Workout:
5 rounds:
:30 lateral up-downs over a line
:30 push-ups
Rest 2:00
– Score is total up-down and push-up reps.
Movement scaling options:
Row: Substitutions
Push-ups: Banded (around waist) or hand-elevated push-ups
Cool down:
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side