20-minute EMOM
1) Echo bike for calories
2) SkiErg for calories
3) Row for calories
4) shuttle runs*
5) Rest

Rest 5-minutes

20-minute EMOM
1) Air bike OR row for calories
2) SkiErg for calories
3) shuttle runs*
4) Rest
* 1 Shuttle run = 25’/7.62m + 25’/7.62m ( = there + back)

Pace. Your pace on these should be around what you can keep for a 30-minute AMRAP or RPE 7-8/10 (“Comfortably hard”).
Feel. Our aim in today’s intervals is consistency over each minute of the EMOM. Pick a number of calories/distance that you can consistently repeat without tipping over the edge.
The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.