Warmup:
3 Rounds: (grab 2 light KBs or DBs)
250M Row
50 ft over/under hold with KB/DBs – see vide below
8 cal ski erg
Then…
10 kickers per leg
10 Bow2Bends
10 Huggers
10 over and backs
Video courtesy of Totus Fitness. For the over/under hold, have one KB locked out OH, and have the other in a suitcase hold in the free hand
WOD:
3 Rounds For Time:
1000m Row
50M KB Farmer Walk (70/53)
25/20 Cal Ski Erg
– Rest 2:00 between rounds
– Time Cap = 30:00
Your goal in each movement is keeping your core engaged as well as your shoulders. If you let either one go during these movements, you’ll tax your body more than needed and see performance go down. Goal should be finishing each round around 7-8 min.
Scaling Options:
KB weight -> 53/35 -> 35/25