0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-35:00 WOD

35:00-45:00 Transition to Work

45:00-55:00 Work

55:00-60:00 Cool-down

General Warm-up

2 Rounds

Lying Glute Stretch

Thread to the needle

Up Dog

WOD Prep

2 Rounds:

250/200m Row (moderate, hard pace)

20 Shoulder Taps

5 Push-ups

WOD:

For Time: 15 minute cap

20 Push-ups

250/200m Row

30 Push-ups

500/400m Row

40 Push-ups

1,000/800m Row

50 Push-ups

*Pace Goal: 13:00-15:00

*if more people than rowers you can make this a partner workout for time of: 3,000/2,400m Row and 300 push-ups, both athletes can be working at the same time, one on row and one on push-ups, switch whenever you want

Beginner: knees or hands elevated push-ups

Scaled: knees or hands elevated push-ups

Rx: as is

Work

Alt. EMOM 10:

12 Barbell Curls

12 Barbell Skull Crushers