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)