Grit Strength and Conditioning – Strength & Conditioning

Mobility

Spend 10 Min on individualized mobility

Gymnastics

Ring Dip Progression

EMOM X 8 Min

3-5 Slow Descents

*Start @ full extension on rings, slowly descend until shoulders meet rings (or as far as you can)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

300/250 Meter Row

20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)

20 Lunges with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)