A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today can be as challenging as you’d like to make it; if you’re sore take it easy and row at a moderate pace (60%). If you haven’t trained more than twice already this week push your intervals with the goal of beating your previous set each time. Today is also a good workout to workout improving your Double under efficiency. Go for your biggest UB set.
B) Warm Up/Mobility (3:00 – 15:00)
Tabata: 8 x 20s work/10s rest #1) Single Unders
#2) Hollow Rocks
#3) Foam Rolling
– Set #1: IT Bands Right
– Set #2: IT Bands Left
– Set #3: Thoracic Spine
– Set #4: Lats Right
– Set #5: Lats Left
– Set #6: Quads Left
– Set #7: Quads Right
– Set #8: Thoracic Spine
C) Metcon (20:00 – 50:00)
In a 30 Minute Window with a partner:
400 Double Unders
Remaining time: Max Distance on the Rower
*Score = total distance completed
L2: (Double Under Attempts)
L1: (Single Unders)
Alternate Options:
Max Distance on Bike
Max Distance Sledpull Powerwalk
Max Distance Run
D) Finisher (50:00 – 60:00)
4 Rounds of 30s work/30s rest:
1a) Side Plank (15s each)
1b) Banded Pull-aparts x Max Reps