DYNAMIC WARM-UP
2 sets:
5 small, medium, & large arm circles forward
5 small, medium, & large arm circles backward
:20 shoulder taps
:20 groiners
:20 push-ups
:30 cobra to down-dog stretch
– Use a pair of 2.5 or 5 lb plates for the arm circles

ROWING
PROGRESSION FOCUS
:45 easy row Chest stays tall as the shoulders lean slightly forward and slightly back with each stroke
:45 moderate row Hold the handle against the body for :01 at the end of each stroke while making the fan loud with a lower s/m (<25)
:45 hard row Higher s/m (28+) with a strong pull and slight hold of the handle against the body

HANDSTAND PUSH-UP
PROGRESSION FOCUS
3 HSPU negatives Head goes toward the wall as elbows point away to finish in a tripod position
3 knee tucks in tripod Balancing in a tripod on the wall, lower the knees to a tucked position and slowly extend them straight
2 x 3-5 kipping handstand push-up Lower the knees to the chest, pause for :01, kick hard to initiate the kip

RX

5 rounds for time:
400/500-m row
1:00 handstand push-ups

INTERMEDIATE

5 rounds for time:
400/500-m row
1:00 seated DB strict press (20/35 lb)

BEGINNER

5 rounds for time:
200/250-m row
1:00 push-ups

Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.

Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift