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