S&C 10/22/2021

Grit Strength and Conditioning – Strength & Conditioning

Core

9 Min EMOM

30 sec Flutter Kicks / 15 sec hold

30 Sec Hollow Rocks/ 15 sec hold

45 sec Plank

Air Force (Time)

For Time

20 Thrusters (95/65 lbs)

20 Sumo Deadlift High-Pulls (95/65 lbs)

20 Push Jerks (95/65 lbs)

20 Overhead Squats (95/65 lbs)

20 Front Squats (95/65 lbs)

**4 Burpees at the top of each minute

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