Grit Strength and Conditioning – Strength & Conditioning

Metcon (AMRAP – Reps)

EMOM x 20 Minutes (4 Rounds):

Minute 1: 7-10 Toes to Bar

Minute 2: 25′ Handstand Walk

Minute 3: 10 Bent Over Row (95/65)

Minute 4: 7/5 Ring Dips

Minute 5: 60 second recovery row (easy pace)

Scaling Options:

Shoulder Taps (against wall), Handstand Hold (against wall)

Banded Dips / Bench or Box Dips

* Stagger start by 1 minute if more people than rowers so that everyone ends the round on recovery row.