2/27/2021 - Metcon

Warm-up: 10 min row

start at 20-22 spm- every 2 minutes take 10 strokes at higher intensity at spm 4 higher-

after 10 power strokes return to 20-22 spm


60 sec instructor demo


For Time: (25 min time cap)

50 air squats

10 burpees

40 sit-ups

10 burpees

30 reverse lunges (alternating legs)

10 burpees

20 DB swings

10 burpees

10 cal row

10 burpees

20 DB swings

10 burpees

30 reverse lunges (alternating legs)

10 burpees

40 sit-ups

10 burpees

50 air squats

*If finished row for distance for remainder*


2 min recovery/demo


8 min AMRAP

20 high knees

15 cal row

10 squat jacks


60 second recovery & instructor demo


7 min instructor core blast


5 min cool down & stretch