Triple Double


Warm Up
300/250m Row: 20-22s/m
40s Singles*
300/250m Row: 22-24s/m
40s Singles
300/250m Row: 24-26s/m
40s Dubs/ Attempts
300/250m Row: Game Pace

*Alt feet, side to side, etc

Shoulder Stretching
Chest Stretching

Tempo Push-press
2 Reps

*3 second negative
1 second in the front rack
Explode up
1 second at the top.

3 Rounds
500m Row
75 Double Unders

Level 2- 40 Double Unders
Level 1- 150 Singles
ADV – 125 Double Unders

Extra Work
For Time
3 Rounds
5 Burpee Pull-Over*
100’ Front Rack Walking Lunge (95/65)

2:00 Rest

2 Rounds
5 Burpee Ring Muscle-Ups*
50’ Front Rack Walking Lunge (115/80)

ADV – (115/80), (135/95)

*Pull Overs and Muscle Ups should be 1:00 – 90s per round – sub Burpee Pull Ups for each section where necessary