For time:

Row, 1000/800 m

50 Push-ups

200 Double Unders

50 Push-ups

Row, 1000/800 m

TARGET SCORE
Target time: 12-14 minutes
Time cap: 18 minutes
Large Class Target time: 15-17 minutes
Large Class Time cap: 20 minutes

STIMULUS and GOALS
Stimulus is steady pacing through the metcon. Athletes should find an intensity that can be maintained throughout the workout. Breaking the push-ups and double unders up strategically will help athletes avoid burnout.

Have athletes use the clock to help with consistency on reps/rest time when performing sets for push-ups and double unders.

4 rounds for quality of:

15 Banded Tricep Extensions

10 L/10 R Single Arm Dumbbell Bench Press, pick load

* Rest 1 min