Specific Warm-up:

3 Rounds

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

10 KB RDLs

10 Lateral Hops over KB

Energy Systems:

Every 4 minutes for 16 minutes (4 sets):

25/20 Calorie Row sprints

MetCon:

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

Intermediate: 35/26, 100 single unders

Advanced: 53/35

Sport: 70/53