0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems/Core

20:00-36:00 Energy Systems/Core

36:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

Warm-up:

3 Rounds

250/200m Row/Ski (easy, moderate, hard)

10 KB RDLs

10 Lateral Hops over KB

Energy Systems/Core:

Every 4 minutes for 16 minutes (4 sets):

25/20 Calorie Row sprints

15 Hollow Rocks

*Should be time for 3 people to use one rower, the second and third person could do their hollow rocks before getting on the rower, scale to single arm/single leg hollow rocks if needed, add ski if needed

Workout:

3 Rounds For Time:

40 Russian KB Swings

80 Double Unders

*Pace: Aggressive: 7:30, Solid: 8:30, Limit: 10:00

*Swings: no more than two sets

*Double Unders: big sets

Beginner: 26/18, Line Hops

Scaled: 35/26, 100 single unders

Rx: 53/35