Workout

The workout of the day consists of:

For time:

  • 250m Row
  • 500m Row
  • 750m Row
  • 1000m Row
  • 750m Row
  • 500m Row
  • 250m Row

Scaling

Scaled version:

  • 150m Row
  • 300m Row
  • 450m Row
  • 600m Row
  • 450m Row
  • 300m Row
  • 150m Row

No equipment

If no rowing machine is available, substitute with equivalent distances of running, or if space is limited, perform the following bodyweight exercises for time:

  • 1 minute High Knees
  • 2 minutes High Knees
  • 3 minutes High Knees
  • 4 minutes High Knees
  • 3 minutes High Knees
  • 2 minutes High Knees
  • 1 minute High Knees

Warmup

3 Rounds of:

  • 200m Light Jog
  • 10 Air Squats
  • 10 Arm Circles (Forward and Backward)
  • 5 Inchworms with a Push-up
  • 30 seconds Samson Stretch each side

Cooldown

3 Rounds of:

  • 1 minute Easy Paced Walk
  • 30 seconds Pigeon Pose each side
  • 30 seconds Butterfly Stretch
  • 30 seconds Seated Forward Bend
  • 30 seconds Child’s Pose