A. GENERAL (8:00)
4 Rounds of:
- 0:30 Machine (Row/Ski/Bike)
- 0:30 Jump Rope (Single Unders or Double Under Practice)
- 0:30 Bodyweight Good Mornings
- 0:30 Air Squats

B. MOBILITY/ACTIVATION (4:00)
2 Sets
- 10 Heel to Toe Rocks

-10 Hollow Rock to Toe Touch

C1. SPECIFIC (12:00)
Row
2-3 Sets
- 0:30 Arms only
- 0:30 Hips + Arms
- 0:30 Full Stroke
—
Double Unders
- 20 Slow Single Unders
- 20 Fast Single Unders
- 10 Double Under Attempts
- 10-20 Double Unders

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Kettlebell Swings
- 5 Single Russian Swings
- 5 Russian Kettlebell Swings (Light)
- 5 Kettlebell Swings

5 Rounds
75 Double Unders
25 Kettelbell Swings @ 70/53 lbs
1000m Bike / 500m Row or Ski*

Score: Time
Time Cap: 24:00
Kilograms: 32/24, Beg: 12/9, Int: 24/16

Scaling Options
Beginner
60-90 Single Unders
20 Kettlebell Swings @ 26/18 lbs
800m Bike / 400m Row or Ski

Intermediate
45-60 Double Unders
25 Kettelbell Swings @ 53/35 lbs
1000m Bike / 500m Row or Ski

3 Sets
50’ Suitcase Carry
16 Starfish

Rest 1-1:30 Between Sets

Goal: Core Accessory