The Grind

Jul 23rd Wednesday

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Today we have 7 Rounds of Rotating EMOM! 3 different 'minutes' to work through, so 21:00 in total. Start on different stations as needed for space. You have 1:00 to complete the couplet, then rest the duration of the minute and rotate to the next couplet to begin again on the next minute.

21:00 Rot. EMOM

Level 1

Min 1: 8 Romanian Deadlifts +8 Lateral Hops (Per side) Min 2: 8 DB Floor Press +8 Side Plank Hip Drops (Per side)Min 3: 8 Walking Lunges (Per side) +8 HIGH Wall Balls

Level 1

Up to 45#

Lateral Lunges

Up to 10#

BW

10#

Level 2

55/65#

12/15#

BW

15#

Level 3

75/85#

20#

DBs?

20#

Level 4

95#+

25/30#

DBs?

25/30#

3-4 Rounds Core/Shoulder Accessory

Level 1

0:30 KB Front Rack March10 Plate External Rotations10 KB Plank Slides (Per side)10 Banded Face Pulls

Level 1

10#

1lbs

Slider

Level 2

15/18#

1lbs

10#

Level 3

20#

2.5lbs

10/15#

Level 4

25/26#+

2.5lbs+

15#