16 Minute EMOM
Min 1 = (12/8)(18/15) Cal Row
Min 2 = 15/25 Air Squats
Min 3 = 10/15 GHD Sit Ups
Min 4= 50′ Bear Crawl/25′ HS Walk
For the row segment of this EMOM, we will have to row at a pace that is about equal to your pace for a 500 meter row in order to get through it in about 50 seconds as you will need to be off the rower at the :50 mark so we can transition the next group into the row. The air squats and GHD are a place you can make up some time for recovery. If you have not done much work on the GHD, then keep your sets to 8-10 each round.