Warmup:

4 Rounds of “Rowling” – see video below, courtesy of Train FTW.

Penalty moves:

Round 1 – Air Squats

Round 2 – Inchworms

Round 3 – Hollow Rocks

Round 4 – Burpees

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.

For “Rowling”, each round your goal is to row EXACTLY 100M.  For every meter above or below 100, you will do that number of reps of the round’s penalty movement.

WOD:

5 Rounds For Distance:

:50 Row – Rest :10

:40 Row – Rest :20

:30 Row – Rest :30

:20 Row – Rest :40

:10 Row – Rest :50

Today, we look to find the best way to control our breathing during various rest times to allow us to come back hard during the work piece of each round.  Suggest you pick up the pace as the work time drops each time, so that when you are in the :10 work, :50 rest minute, you are hitting an all-out sprint.  No need to re-set the rower every time.  Let the distance accumulate throughout the WOD.

Cool Down:

Hamstring and Glute Roll out – 1 Min per leg

T-spine roll out – 30 passes