1 round:200-meter row, slow10 alternating Spiderman stretch + reaches10 inchworms5 push-ups from the knees10 alternating Samson lunges5 push-ups10 alternating reverse lunges5 push-ups10 alternating scorpion stretches5 push-ups10 air squats
- RX -5 rounds, each for time:450/500-m row20 push-ups- Rest as needed between efforts
- 5 scored rounds + total time
- INTERMEDIATE -5 rounds, each for time:450/500-m row15 push-ups- Rest as needed between efforts- BEGINNER -5 rounds, each for time:300/350-m row10 push-ups from the knees- Rest as needed between efforts
- MASTERS 55+ -Same as Rx'd
Post-workoutAccumulate:30-50 GHD hip extensions
1 set::45 lacrosse ball chest mash/side:45 doorway pec stretch/side
5 rounds, each for time:400-m run20 push-ups- Rest as needed between efforts