Double Down

Warm up:

40 Jumping Jacks

10 m Soldier Walking

10 m Hip Mobility Drills (Inward & Outward)

Chest/Shoulder Stretches


Main Workout Completed in 2 Parts. Complete one before the other. Rest 3-5 minutes before between each part.

Part One*:

3 x 500 m Row Sprints

Rest 3-4 minutes between each row

Record your time for each 500 m


Part Two*:

AMRAP in 10 Minutes:

10 Thrusters 15/20