6/24/2021 - METCON

Warmup: (9 min) 4 min row for distance spm starting @ 20-22 increasing by 1 ea. min

60 second recovery

4 min row no spm drill but goal is to beat previous 4 min row


2 min instructor demo


24 min AMRAP

24 BW squats

24 cal row

24 KB swings

24 down/ups

24 v-ups


2 min recovery & instructor demo


4 rounds: (20 min timecap)

6 ea. DB close stance D/L to hang clean to rev. lunge

6 ea. DB S/A push press

6 ea. palms to elbows

6 ea. DB windmill or 1/2 get up


5 min cool down/stretch