Warm-up
3 rounds for quality
10/8 cals row
10t walking lunges
:30 plank hold
Mobility
Shoulder and ankle mobility
Strength
3 or 4 rounds
:10 ring support hold
10 ring dips
1:00 weighted plank hold
20 hollow rocks
WOD
“Rogue Wave”
50.40.30.20.10
Cals row
Walking lunges
Intended stimulus – You will find a way to control your breathing and heart rate in the lunges so you could really push the row. The idea that difficulty is relative to the person is undeniable. What is harder to accept is that difficulty is ultimately dependent on your effort and your standards. Use this workout as a reminder of that. You could simply shut your brain off and go through the motions or you could decide on how you will attack this workout so you walk away from a better athlete. Each movement is a relatively low skill and non-threatening but if you are not a good rower, push the row. If your single-leg strength is a weakness, push the lunges. At the end of this workout, you will find a different intensity because of it and force yourself to get better in the process.
