DYNAMIC WARM-UP
AMRAP 6:
:20 double-unders or single-unders
10 alternating Samson stretch
10 double knee tucks in a plank
10 air squats

ROWING PREP AND TEST
3 sets:
1:00 row
– Rest 1:00 between sets.

-Then-

WORKOUT DRY RUN
1 set:
7/10-cal. row
25 double-unders
14 walking lunges

RX

3 rounds for time:
35/50-cal. row
150 double-unders
50 walking lunges

INTERMEDIATE

3 rounds for time:
25/35-cal. row
1:30 double-unders
50 walking lunges

BEGINNER

3 rounds for time:
15/21-cal. row
150 single-unders
50 walking lunges

Accumulate:
1:00 lacrosse ball foot roll/foot