Skill (8 Min)

RATIO/RHYTHM

3 MIN EMOTM at a 26 SPM
increase intensity each minute and notice how the Rhythm changes. The Ratio between the Drive and the Recovery changes from 1:1 towards a 1:2 Ratio

If you are not working on the rower during these 3 minutes, complete Inchworm Complexes

Warm-up (10 Min)

4 - 6 - 8 - 10
Step Ups
Air Squats to Med Ball
Mountain Climbers
Row for Calories

Conditioning (20 Min)

Two Rounds on a 20 minute Clock:

Round 1:
Partner 1 - 5 min ROW, EMOTM increase two beats in stroke rate beginning at 16
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 24
Partner 2 - 5 min AMRAP of 5 Burpees/5 Box Jumps/5 Wall Balls
Then Switch