Grit Strength and Conditioning – Strength & Conditioning
Gymnastics
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups (ring dips or muscle up progression)
Station 2 – 50-75 Foot Handstand Walk (20 Wall facing handstand marches)
Station 3 – L-Sit hold on ring or bar x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Metcon (Time)
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpees
30 Wall Ball Shots
15 Burpees
20 Wall Ball Shots
10 Burpees