At the call of 3,2,1 GO, athlete one will storm through the barbell movements then jump on the rower, while athlete 2 rests. They will alternate rounds in this fashion for 20 minutes. On minutes 4, 8,12 and 16. Athletes will stop and complete 40 synchro bar hops before continuing to work the AMRAP. Use the rower or bar as space allows for jumping.

* coaches note – one bar per team is ideal but not required.
* no more than one bar per athlete is required

AMRAP in 20 minutes

In Teams of 2

Using You Go I Go Format

10 Shoulder to Overhead (115/75)
10 Dead lifts (115/75)
10 / 8 Calorie Row

w/ 40 synchro Bar hops E4MOM