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.
Use your experience with this workout last week to improve upon your overall time. If you missed any row intervals, rest more so as not to miss any this time. If you made all the intervals, try to rest less and improve upon overall time.