Friday: 12/15

Stations: 6 Minute Intervals & 6 Minute E.M.O.Ms  1-1:30 Seconds off Between Stations.

 

Station 1: Rowing Intervals – 6 Minutes :30/:30

:30 Easy Row / :30 Spirit 2K Pace Fast

R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00)B:(2:15/2:00)(2:30/2:15)

 

Station 2: E.M.O.M 1 – 6 Minutes

Minute 1: 20x Swings R(60+/45+)W(45+/35+)B(35+/25+)

Minute 2: 10x Push Ups R:12x B: 8x

 

Station 3: Air Bike Intervals – 6 Minute :20/:10 x 12 RNDS

– Switch With Partner every :20 6 RNDS Each

 

Station 4: E.M.O.M 2 – 6 Minutes

10x Burpee R:12x B: 8x