Warm Up:
Against A 10 Minute Clock:
60 Burpee Box Jump Over (20/24″)
60 Burpee Box Jump Over (20/24″)
…
In Teams of 2/In as few sets as possible @90% Hard Pace (Not Sustainable); Rest as little as possible
For Quality=
:30 Seconds Single Unders (both feet)
15 pulls/strokes on the Rower (Damper 5/8)
:30 Seconds Single Unders (Left Leg only)
15 pulls/strokes on the Rower
:30 Seconds Single Unders (Reft Leg only)
15 pulls/strokes on the Rower
:30 Seconds Single Unders (alternating feet)
15 pulls/strokes on the Rower
:30 Single Unders or double-under practice
15 pulls on the rower
:30 Seconds Double Unders Practice
15 pulls/strokes on the Rower (Damper 5/8)
:30 Seconds Single Unders (Left Leg only)
15 pulls/strokes on the Rower
:30 Seconds Single Unders (Reft Leg only)
15 pulls/strokes on the Rower
:30 Seconds Single Unders (alternating feet)
15 pulls/strokes on the Rower
:30 Single Unders or double-under practice
15 pulls on the rower
:30 Seconds Double Unders Practice
…
For quality @ Building Pace/Intensity as needed; Rest as needed
Partner Metcon:
10 RFT:
20 Double Unders
14/20 Calorie Row (5/8)
20 Double Unders
20 Double Unders
14/20 Calorie Row (5/8)
20 Double Unders
…
Rest however long it takes your partner to complete each round
In Teams of 2/Alternate Rounds you go, I go style/Score= total time to complete 10 Rounds
