7/20/21 - Metcon

"Warmup: extended row block (18 min)

6 min self paced row

straight into:

2x :90 max effort row :30 sec recovery row

4x :40 max effort row :20 sec recovery row

8x :20 max effort row :10 sec recovery row


90 sec recovery & instructor demo:


21/15/9 (timecap: 9 min)

BW down/ups

DB ground to press

power sit-up

*if finished repeat exercises at 15 reps*


60 sec recovery & instructor demo


8 min AMRAP:

6 DB manmakers

10 bench sit-up to jump squat

14 gripr overhead swings


60 sec recovery & instructor demo


18 min AMRAP:

12 alt. jump lunges

10 kB sumo squat to high pull

8 hard stroke row

6 ea. Plank pull through


5 min cool down/stretch"