Grandi 101 – –

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Metcon (No Measure)

A. Alt Intervals, 1 min on : 30 sec off x 6 sets of each (36 min)

A1. 8 Front Squat @ca. 50% 1RM FS (clean the bar up) + 16 High knee raises w. AtlasBall in FR + Remaining time: AltasBall Hold in FR

A2. AirBike @damper 10 , standing the whole time

A3. 15 Russian KB Swings @ca. 32/24kg + Remaining time: Russian leg lifts w. hands on KB

A4. 1 Run around the house (ca. 150m) + Remaining time: Sprawls


Metcon (No Measure)

Tabata – 20sec ON/10sec OFF * 8

A1. Alt Forward lunges w. MedBall rotation vs. High Scissor Kicks w. MedBall

A2. GTOH w. Plate vs. Plate Jumps

A3. Run around the house- 4 min without stopping

A4. L/R Single arm STOH

A5. Sprawls vs. Tuck Ups

A6. AtlasBall over shoulder vs. AirSquat Jump

A7. Jump rope anyhow vs. Skater Jumps