WARMUP
## 40 Seconds
Easy Row
Easy Bike
Single Unders
## 30 Seconds
Moderate Row
Moderate Bike
Quick Single Unders
## 20 Seconds
Faster Row
Faster Bike
High Single Unders
# MOBILITY
## Pigeon Pose: 45 Seconds Each Side
# TEACHING
## DOUBLE UNDERS
### Movement Prep
20 Seconds High Single Unders
40 Seconds Double Under Practice
### Movement Subs
* Reduce Reps
* Max Reps in 2:30
* 200 Single Unders
## ROW
### Movement Prep
20 Seconds Torso & Arms (Straight Legs)
20 Seconds Legs & Torso (Straight Arms)
20 Seconds Full Stroke
WOD
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row
