Today’s workout is a grind. Expect this effort to fall around the 20-minute mark for most members. The goal is to move a little bit faster on the row to allow to perform the DB box steps ups at a steady pace.

Warm-up | 6:00

500-m row, then perform the following:

Hip flexor stretch

Groin rocks

90/90 hip mobility with ISO hold

Dead bug

Glute bridges

T-spine extension and Hold for 20s (no movement)

Lateral squats

Air squats

Tech | 2:00

Demo: rowing and DB box step-ups

Rowing

Dumbbell Box Step-up

The Box Step-up

Specific Warm-up | 5:00

6 DB box step-ups, light load

6 DB box step-ups, moderate load

6 DB box step-ups, workout load

Break | 2:00

WOD | Target: 20:00 - 25:00

RX

4 rounds for time of:

500-meter row

50 dumbbell box step-ups

♀ 15-lb dumbbells and 20-inch box

♂ 25-lb dumbbells and 24-inch box

Intermediate option:

4 rounds for time of:

500-meter row

50 dumbbell box step-ups

♀ 10-lb dumbbells and 20-inch box

♂ 15-lb dumbbells and 24-inch box

Beginner option:

3 rounds for time of:

300-meter row

30 box step-ups

♀ 20-inch box

♂ 24-inch box

Cooldown | 5:00

Forearm stretch

Cat cow

Cobra stretch

Dragon pose

Child's pose

Enjoy!