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

Cool Down:

Banded OH stretch – 2 min per side

Hang from rig – 1 min