Warm-Up:

Row 1:00 Easy

10 Pass-Throughs + Around-the-Worlds + Trunk Twists + Good Mornings

10 Inch Worms + Scap Push-Ups (3x)

Row 1:00 Medium

10 Stretchy-Squats + Air Squats + In-Place Hops + Hop Squats

10 Scorpions on Stomach (5 per side) + 10 Hand-Release Push-Ups

Row 1:00 FAST

10 Scorpions on Back (5 per side) + Hip Bridges w pause + Knuckles to Toes

10 Burpees + Max Height Jumps

Workout:

5 rounds of:

AMRAP 4 
Row 500m 
12 Shoulder-to-Overhead (aim to complete in 1-2 sets each round – think: Medium weight)
Max-Effort Double-Unders 

Rest 2 mins 

At-Home Version:
Sub for Row – 2:00 of Cardio (running, jumping jacks, etc)
Shoulder-to-Overhead – If weight is too light, complete 12 reps per arm of single-arm Shoulder-to-Overhead
Double-Unders – Single-unders, low box jumps, in-place hops (“air” jump ropes)

Track total reps of Double-Unders completed over all 5 rounds.

Row should not take longer than 2:30 any round, athletes should have at least 30 seconds with their jump rope each round.