Warm Up:

10 - 8 - 6 - 4 - 2
Step Ups
Air Squats
Mountain Climbers
Row counting Strokes

Workout:

Two Rounds on a 20 minute Clock:

Round 1:
Partner 1 - 5 min ROW, EMOTM increase two beats in stroke rate beginning at 20
Partner 2 - 5 min AMRAP of 5 Burpees/5 Box Jumps/5 Wall Balls
Then Switch

Round 2:
Partner 1 - 5 min ROW, EMOTM decrease two beats in stroke rate beginning at 28
Partner 2 - 5 min AMRAP of 5 Burpees/5 Box Jumps/5 Wall Balls
Then Switch

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