Grit Strength and Conditioning – Strength & Conditioning
Warm-up
Dirty 30 Warmup
30 Cal Bike
*10 light 10 moderate 10 fast
30 Air Squats
*10 slow perfect form 10 moderate 10 fast
30 Pushups
*10 slow perfect form, elbows in 10 moderate 10 fast
30 Pullups (strict, jumping negatives, ring dips)
Metcon (Time)
3 RFT
800m Run
15 Pullups
8 Hang Squat Cleans (135/95)
Core
3 Rounds
45 Sec side plank
45 sec side plank
45 regular plank
10 V-ups
45 Sec Hollow Hold