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