Warm up:
2 Minute Easy Row.
10 minute AMRAP. (allow to complete at least one round.)
10 Single leg single Unders  (10 each side)
5  Squat to Stands [Video](https://youtu.be/bhsZ7SURH34)
20  Single  leg single Unders  (20 each side.).
5  Push-up to Down Dog.
5 Scapula pulls 😉
3 Strict Pullups, or Ring Rows.

5 minute double under practice.

For Time:
2,000/1,600 Meter Row( Stagger athletes by 10 minutes if short on rowers.)
150 Double Unders  (Choose a rep number or variation that allows you to clear this station in 2:30 or less.or 225 single under.)
 10 Rounds of "Cindy"
*1 Round of Cindy:
5 Pull-ups
10 Push-ups15 Squats