WORKOUT
FOR TIME
1000m Row
Immediately into…
3 ROUNDS
10 Single DB Burpees (50/35)|(35/25)*
20 SA OH DB Lunge**
40 Double Unders
*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.
**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.
OPTIONAL FINISHER
3 SETS
10 Strict TTB
20 Controlled Sit-ups (minimize arm throw)
-Rest as Needed b/t Sets-
GOAL – Solid pace on the rower (match your 500s!), steady on the Single DB Burpees, stabilize the weight overhead as they perform lunges, and cruise through the Double unders. Choose a weight that challenges you but does not break you.