Row 500m
+
2×10 sec Row, hard
2×10 sec Bike, hard
200x Single Unders
+
Mobilize
+
For Time:
Row 1000m
100x Double Unders
Row 750m
100x Double Unders
Row 500m
100x Double Unders
Row 250m
100x Double Unders
(Time Cap: 23 Minutes)
+
Cool Down
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com.