The Grind

Dec 3rd Tuesday

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Tomorrow is the Bench Press 1 Rep Max...YAY! Which means today will be very shoulder light. To help prime for tomorrow, we’ve got some shoulder accessory to begin our workout today. Then, a spicy little lower body + core focused AMRAP!

3 Rounds

Level 1

5 Slider Snow Angels5 Child’s Pose SA Liftoffs (Per side) 5 Eccentric Lat Pull-Overs (5s)

Level 1

5#

Level 2

5-8#

Level 3

10#

Level 4

12#+

22:00 AMRAP

Level 1

6 (HEAVY) DB Step Back Lunges (Per side) 8 KB Good Mornings 10 Side Plank Hip Drops (Per side) 12 Jump Squats50m Front Rack KB Carry + 50m Sprint

Level 1

Up to 12#

Up to 18#

Kneeling or Static Hold

Air Squats

50m Front Rack, 50m Farmer’s, Up to 15#

Level 2

15#

20/25/26#

20#

Level 3

20#

35/44#

25/26#

Level 4

25/30#

44/53#

25/26/35#