Groups of 3 with 1 person rowing, 1 person doing single/double jump rope AMRAP, 1 person doing jungle gym AMRAP. 30s transition/rest between stations.
Rowing: Focus is on stroke rate. Start rowing at a high stroke rate (26–30 SPM) and pay attention to your 500m pace. Every minute, reduce SPM by two while trying to keep the same pace.
Pace/speed is not about how fast they can move their bodies on the machine but their ability to apply force on the machine.
Round 1. 4 minute piece
Round 2. 3 minute piece
Round 3. 2 minute piece
Jump Rope AMRAP:
8 Plank Leg Lifts (per side)
40 Singles/20 Doubles (count attempts to encourage practice)
Jungle Gym AMRAP:
8 Squat Jumps
8 Kneeling Ab Roll Outs