3 Rounds:

100 Double Unders

800M Run

30/24 Cal Row


45 Min Cut-off

The goal in the DUs should be manageable chunks. Yes, if you can go unbroken, do so, but if not, find a range you can do unbroken without wiping you out (maybe chunks of 25).  Treat the run as recovery and hit the row hard!


Scaling Options:

DUs -> 2:1 ratio to SUs

Run -> 2 Mile on Assault Bike per round

Cool Down:

Heel cord mash – 2 min per side


Oly Wall Stretch w/band* – 4 min

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