6/16/2021 - METCON

Warmup: 11 min

Row 5 min starting @ spm 18 every 30 seconds increase spm by 1

Recovery 60 seconds

Row 5 min starting @ spm 28 every 30 seconds decrease spm by 1 but increase watt output


90 second instructor demo


20 Min AMRAP

10 DB squat to alt. rev lunge

8 burpee to tuck jump

6 ea. DB alt. s/a snatch

10 gripr slams


90 second recovery & instructor demo


10 Min AMRAP

10 DB front squats

8 ea. Stationary alt. DB bear crawl pull through

6 power band pushups


60 second recovery & instructor demo


21-15-9 (timecap: 9 min)

KB swing

Jump squat

mtn. climber

cal row

*if finished repeat all exercises at 9 until time*


5 min cool down/stretch