Grit Strength and Conditioning – Strength & Conditioning
Warm-up (No Measure)
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 (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Toes to Bar
10 HR Push-Ups
1000m Row (Time)
Max Effort 1000m Row