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

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