4 x on the 6 Minute
100 Double Unders
20 Step Ups
30/20 Cal Row

MCx: 24″
MAx: 30 attempts, 20″, 24/16 cals
MVx: singles, 14 step ups 20″, 20/12 cals

GOALS + GUIDANCE: The goal is to finish each round in 4:30–5:00, giving yourself at least a minute of rest before the next interval. Keep your double unders smooth and relaxed, early if needed to avoid tripping. Spend no more than 2:00 on them. Move at a steady pace on the step ups, completing them in about :60, before pushing your pace on the rower for a strong finish to each round.