Grit Strength and Conditioning – Strength & Conditioning

Warm Up #1 (Bike,Bear Crawl, Broad jumps, Hang) (No Measure)

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 30seconds (accumulate if needed)

Perfect Stretch

Pronated Grip Static Hang x 30 seconds

Bear Crawl x 10 steps forward + 10 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds

Scapular Pull-Ups x 10-15 reps

Wall Walks x 2-4 reps

Broad Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Gymnastics

EMOM x 5

5 Pullups or Muscle ups try to string together, work on something harder than usual

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200 Meter Run

15 OH Squats (75/55)

20 Bar hops

25 Situps