Grandi 101 – –

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Heimaæfing

Metcon (No Measure)

„Your power is your radical self. Find it!“

A. KB Flow – 4 Rounds of 4 reps (each hand) Rest 1 min btw Rounds – Finish all 5 Workouts Before Switching hands

Windmill – Clean to Rev. Lunges – Snatch – Front Squat – Bent Over Row

B. Alt. 3 min On – 1 min Off – 2 Rounds

B1. 5 Explosive KB Deadlift Jump

7 Crunch Grip Bent Over Row

9/9 Plank Shoulder Taps

B2. 5/5 Single Leg KB RDL

7/7 Skater Jumps

9 V-Ups or Tuck Ups

B3. 5/5 KB Push Press

7/7 Lateral Lunges

9/9 Aquaman

C. Finisher ?

Útiæfing

Metcon (No Measure)

A. 10 min easy jog

B. Running intervals, 30 sec on : 1 min off x 10 sets – Hard effort on the 30 sec and walk the 1 min off time

C. 10 min easy jog/walk

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