- RX -
EMOM 10:
Even: row for max calories
Odd: 25 double-unders

Rest 5:00

For time:
1-mile run

- INTERMEDIATE -
EMOM 10:
Even: row for max calories
Odd: double-under attempts

Rest 5:00

For time:
1-mile run

- BEGINNER -
EMOM 10:
Even: row for max calories
Odd: 25 single-unders

Rest 5:00

For time:
1,200-m run

2 rounds:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Samson lunges
10 jumping jacks

Rowing warm-up | 5:00
- Rest :15 between each set.

Progression // Focus
:30 row // Keep the chest up and return the arms while the legs are straight.
:30 row // Keep the chest up and hold the end of each stroke for :01.
:30 row // Continue to hold for :01, but push/pull harder to make the fan "louder."
:30 row // Continue to pull hard, but slowly return to the catch for the next stroke.
:30 row // Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m.

1 set:
1:00 couch stretch/leg
1:00 lacrosse ball roll calf, left
1:00 lacrosse ball roll calf, right

Even: Max-rep burpees
Odd: 25 double-unders

Rest 5:00

For time:
1-mile run