5/23/2021 - METCON

Warmup: 2 rounds tabata row: 20 work 10 rest @spm 22 for first round, 24 for second (8 min)


90 second instructor demo


As far as you can get in 26 min:

row 1,000m @spm 22

8 off erg manmakers

row 800m @spm 24

6 off erg manmakers

row 600m @spm 26

4 off erg manmakers

row 400m @spm 28

2 off erg manmakers

row 200m at spm 30, or as fast as you can and still hold good technique


*when finished work your way back up starting with 400m row & 2 manmakers*


90 second recovery & instructor demo


3 rounds: 30 seconds work 30 seconds recovery (15 min)

DB skier swing

BW down/ups

alt. s/l v-up

MB overhead high knees

static crunch with alt. heel touch


5 min cool down & stretch