The Grind

Dec 9th Friday

Find a buddy and split the reps in half!

Level 1

BEGIN: Run (*with MB)100 Step Back Lunges80 Ring Rows or 40 Pull-Ups100 Goblet Squats80 HR Push-Ups100 Lateral HopsEND: Run (*=with MB)

Level 1

200-400m (10#)

Unweighted or DB at Sides

Jumping

Up to 20#

Knees or Box/Bench

0"

200-400m (10#)

Level 2

400m (10#)

35-55#

Jumping or Bands

25/26#

Knees or Box/Bench

6" Hurdle

400m (10#)

Level 3

400m (15#)

65-75#

1 Band

35#

Toes Down, Knees Up

Over Bar

400m (15#)

Level 4

400m ( 20#)

85#

Kip

44#

Toes Only!

12" Hurdle

400m (20#)