Grandi 101 – –

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Metcon (No Measure)

A. In 12 min work your way up to 2RM Back Squat (low or high)

B. Alt EMOM x 15 min

B1. 15 Unbroken WallBalls

B2. 10-15 Toes to bar +

3-5 Target burpees

B3. ca. 30-40 sec Row (strapless)


Metcon (No Measure)

A. AMRAP 30 min @your best technical effort

2 Run around the house (ca. 280m)

10/10 Single arm Thrusters @moderate weight

10 Strict Pull-ups (scale down as needed)

20 Alt High Knee raises w. AtlasBall in FR (AHAFA)

10 AtlasBall over shoulder @same ball