Warmup
3 Rounds Not For Time:
Row 20 Cal
30s Calf stretch
30s Seated hamstring stretch
20 Single unders
10 Right leg only single unders
10 Left leg only single unders
20 Double unders
Workout Notes
Goal Time: 12-18 min
Repetitions: High
Workout
For time:
Row, 1500 m
300 Double Unders
Row, 1500 m
Scale
For time:
Row, 1500 m
300 Single Unders
Row, 1500 m
Substitutions:
Row –
150 sumo deadlift high pull 20/10kg with:
barbell / KBs / DBs / Bag
Double/single unders –
300 Jump and touch (touch a line 5cm above hands on a wall)
Cool Down
2 min couch stretch each leg
2 min pretzel stretch each leg