The Grind

Sep 6th Friday

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For Part 1, we're rotating through three different stations for 12:00 = 4 Rounds total. Each minute should have a bit of rest, so feel free to add static holds in the remainder. BUT this isn’t meant to be as spicy as possible... we’ll take care of that in Part 2!

12:00 Rot. EMOM

Level 1
Min 1: 6 Kang Squats Min 2: 6 SA KB Push Press (Per side) + 6 Side Plank Hip Drops (Per side) Min 3: 0:30 Jump Rope

15#

Up to 15#

0:30 Banded Monster Walks

25#

18/20#

Singles/DU Attemps

35#

25/26#

Singles/DUs

35#+

35#

(*Hollow Body Hold Rem.)

DUs

10:00 AMRAP

Level 1
10 Wallballs 8 Burpees 6 Lunge Jumps (Per side) 4 T2B 2 Plate Pull Thrus

10#

Stepping

Step Back Lunges

Lying Leg Raises

15#

Knees

Hanging Leg Raises

15/20#

Knees/Toes

T2B

20# (*30#)

Toes

T2B

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