Warm Up:
Group Joint Mobility
Fun with Partner:
EMOTM 10: Death By Rowing / 20m Shuttle Sprints
- Odd (Even for Partner): Add 2 Cal to Row
- Even (Odd for Partner): Add 1 lap of 20m Sprint
At 3, 2, 1, Go... One partner begins with 2 Cal row and One partner begins with 1 shuttle sprint (20m). At the top of the next minute, partners switch stations and again, complete 2 Cal row and 20m shuttle sprint. At the top of the next minute, 4 Cals and 40m shuttle sprints. On the next minute 4 Cals and 40m shuttle sprints..and so on up to 10 minutes.
- Details:
- 0:00 - 2 Cal/20m Sprint
- 1:00 - 20m Sprint/2 Cal
- 2:00 - 4 Cal/ 40m Sprint
- 3:00 - 40m Sprint/ 4 Cal
- 4:00 - 6 Cal/ 60m Sprint
- 5:00 - 60m Sprint/ 6 Cal
- 6:00 - 8 Cal/ 80m Sprint
- 7:00 - 80m Sprint/ 8 Cal
- 8:00 - 10 Cal/ 100m Sprint
- 9:00 - 100m Sprint/ 10 Cal
Workout:
12 Minute AMRAP / AMCAP
- Station 1: 3 Bear Complex
- Station 2: Max Cal Row
*Partners must switch stations after 3 bear complexes are completed.
**Bear Complex (can use DB if needed) = Squat Clean - Front Squat - Push Press - Back Squat - Push Press