The Grind

Dec 13th Friday

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A little DB shoulder accessory work to kick us off today! Then we’ve got intervals – stay on each station for 3 rounds (3:00) before taking a 1:00 rest between rounds and rotating. Within the 3:00, work for 0:40 / rest for 0:20.

3-4 Rounds

Level 1

10 DB Rear Delt Flys10 DB Chest Flys10 DB Lateral Raises10 DB Skull Crushers

Level 1

5#

Same DBs

Level 2

5-8#

Same DBs

Level 3

8-10#

Same DBs

Level 4

10-12#

Same DBs

3 Rounds @ Each (0:40 on / 0:20 off)

Level 1

A. Seated KB PressB. Bench HopsC. SlamballsD. Lateral Glider Lunges

Level 1

10#

Mini Band Lateral Walks

10#

Level 2

10-15#

15#

Level 3

15-20#

15#

Level 4

25#+

20/30#