500m Row (Max Effort Tester) / rest 6-8 min
+
5 min AMRAP
(0-1:00)
AMRAP Box Overs (24/20″)
(1:00 – 5:00)
500m Row (90%)
AMRAP DU (remaining time)
/ rest 4 min
x 3 sets
*goal will be to hit a hard aerobic effort the first round that allows you to sustain work and match reps the subsequent two rounds. Be sure to complete each 500m row at your 90% of today’s 500m (tester)
**Score will be total reps of box overs and double unders, however you cannot count your score unless you complete the 500m row at a true 90% effort of your tester today