The Grind

Sep 25th Thursday

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3-4 Rounds Lower Body Accessory

Level 1

8 Cossack Squats (Per side)8 SL Glider Hamstring Curls (Per side)8 Kang Squats

Level 1

Level 2

Level 3

Level 4

3 x 5:00 AMRAPs

Level 1

A) 5:00 AMRAP200m Run +10 Renegade Rows*REST 2-3:00*B) 5:00 AMRAP2 Plate Pushes +20 Russian KB Swings *REST 2-3:00*C) 5:00 AMRAP5 Pull-Ups +10 Sit-Ups +15 Air Squats

Level 1

250m Row

Up to 10#

Up to 20#

Under Bar

Deadbugs

Level 2

15#

25/26#

Jump

Level 3

20#

35#

Bands

Level 4

25#

44/45#

Bands