WARM UP
2-3 minute Bike (Easy)
2-3 minute Row (Moderate)
-into-
3 Rounds:
7 inchworms
7 Single Leg RDLs (each side) (light/moderate)
35 Single unders

SKILLS & SPECIFIC WARM UP

2-3 Rounds:
1 min Row (first round slow, build to workout pace in rounds 2 and 3)
5-8 Deadlifts (build towards workout weight)
20 Double Unders

Then:

1 set: (At workout pace)
100m Row at workout pace
5 Deadlifts (at workout weight)
15 Double-unders

CONDITIONING
“OPEN 24.2”

AMRAP 20 minutes of:
300-meter row
10 deadlifts
50 double-unders

WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 56 kg
♂ 83 kg
Teenagers 14-15:
♀ 34 kg
♂ 52 kg
Masters 55+:
♀ 43 kg
♂ 61 kg
Scaled: (Ages 16-54)
♀ 43 kg, single-unders
♂ 61 kg, single-unders
Scaled Teenagers 14-15:
♀ 29 kg, single-unders
♂ 43 kg, single-unders
Scaled Masters 55+:
♀ 29 kg, single-unders
♂ 43 kg, single-unders