- RX -
2 rounds for time:
100-ft DB/KB walking lunges (53/70 lb)
400-m run
10 wall walks
400/500-m row
- Use two DB/KBs held in a farmers carry.

- INTERMEDIATE -
2 rounds for time:
100-ft DB/KB walking lunges (35/53 lb)
400-m run
7 wall walks
400/500-m row
- Use two DB/KBs held in a farmers carry.

- BEGINNER -
2 rounds for time:
100-ft DB/KB walking lunges (26/35 lb or unweighted)
400-m run
5 partial range of motion wall walks
400/500-m row
- Use two DB/KBs held in a farmers carry.

2 rounds:
10 jumping jacks
10 goblet squats
10 jumping jacks
10 single-leg deadlifts/leg
10 jumping jacks

Rowing warm-up |
- Rest :15 between each set.

Set // Focus
:30 row // Keep the chest up and return the arms while the legs are straight.
:30 row // Keep the chest up and hold the end of each stroke for :01.
:30 row // Continue to hold for :01, but push/pull harder to make the fan "louder."
:30 row // Continue to pull hard, but slowly return to the catch for the next stroke.
:30 row // Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m.

Post-workout
For completion:
1:30 side plank hold, left
1:30 side plank hold, right
- Complete all of one side before switching to the other.

1 set:
1:00 foam roll glute-med/side
1:00 reach-roll-lift

2 rounds for time:
100-ft DB walking lunges (50/70 lb)
400-m run
10 wall walks
400-m run
- Use two DBs held in a farmers carry.