Warm Up:
AMRAP 5:
:20 jumping jacks
5 staggered stance good mornings/leg
10 alternating scorpion stretches
15 alternating jumping lunges
Specific Warm-Up:
Rowing Efficiency Practice
WOD:
3 sets for total time:
800/1,000-m row
– Rest 3:00 between sets.
Intended Stimulus: 19-21:30 Minutes
Intermediate:
Same as Rx
Beginner:
3 sets for total time:
400/500-m row
– Rest 3:00 between sets.
Home Workout:
3 sets for total time:
1,000-m run
– Rest 3:00 between sets.
Movement scaling options:
Row: Distance, SkiErg, Bike
Post-Workout Skill Work:
4 sets:
:20 Russian twists (14/20 lb)
:10 rest
:20 weighted sit-ups
:10 rest
– Use a medicine ball or DB.