HINSHAW SINGLE-UNDER WARM-UP | 8:00
6 rounds:
:30 single-unders
:30 rest

Don’t tell athletes how much time they have.
The goal is for athletes to try and find a sustainable pace and match their number of single-unders across all rounds.

ROWING PRACTICE AND WORKOUT PREP | 10:00
1 set:
:20 row (easy pace)
– Rest :10
:20 alternating Cossack squats
– Rest :10

1 set:
:20 row (moderate pace)
– Rest :10
:20 alternating Samson stretch
– Rest :10

1 set:
:20 row (fast pace)
– Rest :10
:20 good mornings
– Rest :10

1 set:
1:00 row (workout pace)

RX

AMRAP 30:
With a partner:
Max distance row
– One partner works at a time switching as needed.

BEGINNER

AMRAP 20:
With a partner:
Max distance row
– One partner works at a time switching as needed.

Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.