A) In teams of 2 with one partner working at a time perform:

3 min row @ 22-24 s/min

2 min row @ 24-26 s/min

1 min row @ 26-28 s/min

play with different breathing techniques during row (in out, in in out out etc.)

during rest period basic stomach breathing (in out…)


B) 20 min EMOM:

1st- 30 sec wall sprint

2nd- 30 sec lateral box hops

3rd- 30 sec snap to hollow/snap to arch (switch each round)

4th- 15 m burpee broad jumps