In 10 mins, for max reps of:
Row, 2000/1600 m
max reps in remaining time Double Unders

Goal: Sub 8 min on the row

This is a super simple workout but it also has the ability to pack a punch if you let it! If you are feeling good we encourage you to go for it. The row should be done at a strong pace, but not necessarily an all-out effort. You should still be able to come off the rower and get to work on the rope. Ideally, keep your time on the rower no longer than 8 minutes. Adjust the distance as needed to make this happen. If you are unable to do double unders we would recommend that you stick with single unders especially given the time domain of this workout. Score the total amount of double unders or single unders that you complete in this workout.

Post Work
3 rounds for quality of:
15 Banded AbMat Sit-ups
1 min. Barbell Back Rack Hold, 1.5-2x bodyweight
Rest 1:30

Finishing today with a midline piece that is going to challenge you! Banded abmat sit-ups are to be done with a mini band that allows for 15 reps unbroken. The barbell back rack hold has you using 1.5-2xs of your bodyweight. Adjust accordingly. This should feel hard for the last :15-:10seconds but should be done in an unbroken set.