ROWING
5x :30 row
Legs Torso Arms pause n breath
HANDSTAND WALK PROGRESSION
2x :20 wall walks
2x :20 handstandwalks around box
2x :20 walk-to-wall drill
2:00- 4:00 minuteshandstand walk practice
RX
4 x 2:00 rounds for distance:
17/24 calorie row
Max distance handstand walk
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
24 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
INTERMEDIATE
4 x 2:00 rounds for distance:
12/18 calorie row
Max rep wall walks
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
18 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
BEGINNER
4 x 2:00 rounds for distance:
8/12 calorie row
Max distance bear crawl
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
12 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
Accumulate: 2 sets
1:00 banded shoulder stretch/arm
1:00 kb calf mash L-R side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
5 inchworms
10 push-ups + shoulder tap
20 flutter kicks
20 mountain climbers
:30 bear crawl
:30 scap pull-ups