Performance

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

Fitness


5 rounds for time of:
1 sub-0:55 250-m row
100 unbroken single-unders

If the row takes longer than 55 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.