Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
30 seconds Arm Swings
30 seconds Leg Swings per side
30 seconds Hip Flexor Stretch per side
30 seconds Calf Stretch per side
30 seconds Mountain Climbers
30 seconds Band Good Morning
30 seconds Band Row
Movement Prep:
2 Rounds
16 Alternating Lunges
10 Sit Ups
60 seconds of rowing increasing the intensity every 15 seconds
WOD
25 Minute AMRAP ~ In Pairs
COMPETITIVE
1200M Row Split
32 Alternating Lunges Together
20 Sit UPS Together
PERFORMANCE
1000M Row Split
32 Alternating Lunges Together
20 Sit UPS Together
LIFESTYLE
800M Row Split
24 Alternating Assisted Lunges Together
12 Crunches Together
Coaching Notes:
Form: Prioritize Form Over Intensity. This Is a Long Workout. It Is Important to Pace Yourself.
Stimulus: This Is an Aerobic Style Workout, All the Movements Should Be Unbroken and Feel Fairly Easy. as the Fatigue Sets In, Use the Break During the Row to Shake Out Your Legs.