20 minute AMRAP

10, 20, 30, etc……

Calorie row

*15 Lateral burpees over rower after each round*

Accessory work:

3 Rounds of:

15 Rower pikes

30 Russian twists (15 per side)

*Rest as needed between rounds*

*No Rower Variation*

Sub equal calories on any machine (bike, ski, air runner, etc.)

Sub with increasing distance interval run (200m, 400m, 600m etc…..)

Perform lateral burpees over any object (DB, KB, case of water, etc.)

Perform 15 v-ups in place of rower pikes for accessory piece


Mission Fit *Home Edition*

4 Rounds For Time

50 Double Unders

25 Air Squats

:30 Sec. Plank

Warm up


30 Jumps (Singles, Doubles, Etc)

6 Groiners

3 Boot Strappers

3 Push Ups you

For a video explaining more of the Mission Fit workout go to our Facebook page, subscribe, and look for it to post every morning at 7:00am.