Alactic Power Conditioning
Rx’D
5 rounds for time of:
1 sub-(0:48/0:53) 250-m row
45 unbroken double-unders
Intermediate Option
5 rounds for time of:
1 sub-(0:54/1:00) 250-m row
100 unbroken single-under
Beginner Option
3 rounds for time of:
1 sub-(1:03/1:10) 250-m row
100 single-unders
If the row takes longer than prescribed time, or if you trip up on your double-unders/single unders, redo it before moving back to the other exercise.
Overload
Seated Dumbell Press
6-6-6-6