Warm Up
Repeat For 5 Minutes
250m Row
12 Dynamic Squat Stretch
16 Russian Twist
Strength – Push Press
3 Sets X 8 Reps @ 60% 1RM (RPE 6)
Every 3 Minutes On The Minute
WOD
For Time ~ Time Cap 20 Minutes
COMPETITIVE
Buy In: 1000m Row
10 Rounds
10 Air Squats
10 Sit Ups
Cash Out: 1000m Row
PERFORMANCE
Buy In: 800m Row
10 Rounds
10 Air Squats
10 Sit Ups
Cash Out: 800m Row
LIFESTYLE
Buy In: 650m Row
6 Rounds
10 Bodyweight Box Squats
10 Crunches
Cash Out: 650m Row
Stimulus Points
Go Hard On The Row But Don’t Sprint
Smooth And Steady During The Bodyweight Movements
Accessories
Every 1 Minute On The Minute X 3 Rounds
1). 16 Hamstring March
2). 30 Seconds Superman Hold
Cool Down & Dismissal
100m Walk
Quad Stretch
Seal Stretch