– 10 Banded Good Mornings
– 10 Sit-Ups
– 10 Yoga Push Ups
– 25 Jumping Jacks (clap overhead at top and clap behind at bottom)
Take 2 min rest between attempts
Scaling – knee raise hold, single leg extension L Sit
1 sub-0:45 250-m row
50 unbroken double-unders
If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort to warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken HIGH JUMP single-unders or reduce the number of double-unders each round.