Warmup:

10 Cal Row

High Knees 30’ and back

Butt Kickers 30’ and back

Side Shuffle 30’ and back

Inchworm 30’

Spider-Man Lunge 30’

Super Squat Hip Sequence – Video courtesy of Mobility WOD

 

 

WOD:

For Time:

50 Cal Row

200M Run

40 Cal Row

400M Run

30 Cal Row

800M Run

20 Cal Row

1200M Run

10 Cal Row

1600M Run

45 Min Time Cap

Video courtesy of Jason Khalipa. Plenty of time to get through this end-of-the-week cardio monster!  Try speeding up on the row as the cals drop each round. 

 

Scaling Options:

If no rower -> Sumo Deadlift High Pull (85/65) 1 rep per cal

Run -> Row 250M/500M/ 1000M/ 1500M/2K, respectively

 

Cool Down:

200M Walk

 

Roll out whatever hurts