2/17/18 S+C

Grit Strength and Conditioning – Strength & Conditioning

Metcon (Time)

5 RFT

5 pullups

10 push-ups

15 russian kb swings 53/35

20 jumping lunges

15 russian kb swings

10 push-ups

5 pullups

– rest 90 sec between round

Metcon (AMRAP – Reps)

4 ROUNDS FOR REPS

Teams of 2

5 Minute stations of:

10 Burpee Pullups/Situps

20 Slam Balls/ KB Russian Swing (70/53)

20/16 Calorie Row/DB Snatches (35/20)

6 Turkish Get-ups/Hollow Rocks (35/20)

2 Minutes Rest between stations

The first movement will serve as the pacer and the second movement will count for score. When the pacer reps are complete rotate keeping a running count of movement two.

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