Warm Up:
Pizza Delivery Game
Specific Warm-Up:
Rowing Efficiency
WOD:
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
Intermediate:
Same as Rx
Beginner:
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
Home Workout:
5 sets for total distance:
5 rounds
:30 jog
:30 run
– No rest between paces.
– Rest 1:00 between sets.
Masters 55+:
Same as Rx’d
Movement scaling options:
Row: Pace, substitutions
Cool down:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats