Metcon: Each set should get slightly faster and this will come from starting slow on the run and pushing slightly harder each round. Athletes should only spend 60-90s on Double Unders otherwise they need to scale volume. Abmat sit-ups can be done butterfly style, feet together.
Finisher: Complete exercises post metcon. This should not take longer than 10:00
Every 7:00 x 3 Sets:
Row 750 Meters
75 Double Unders
50 Abmat Sit-ups
L2: (50 Double Unders) (30 Abmat Sit-ups)
L1: (600m Run) (75 Single Unders) (20-30 Abmat Sit-ups)