The Grind

Oct 11th Friday

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In Part 1 we’ve got an AMRAP of 12:00 – enough time to feel ready for it to be done by the end, but also short enough that we can push the speed here, especially on our power exercises (Wall Balls, Lateral Hops). On the Bent Over row and Glute Bridges, prioritize slower and more intentional movement. Then it's time to get some Burpees done (along with a few of our favorites). Don't forget to log them - 30 Total for today!

12:00 AMRAP

Level 1
12 Wall Balls10 BB Bent Over Row 8 Weighted Glute Bridges 6 Lateral Hops (Per side)

10#

Up to 35#

Up to 15#

Banded Glute Med Kickbacks

10/15#

45#

20#

0-6"

15#

55#

25#

6-12"

20# (*30#)

65#+

30#

12"

3 Rounds for Time

Level 1
8 Lunge Jumps (Per side) 10 Burpees12 SA KB Cleans (Per side) 150m Row Sprint

Step Back

Elevated

10#

Knees

15#

Knees/Toes

18/20#

Toes

25/26/35#

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