Grandi 101 – –

“A Sunday well spent, brings a week of content”

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Metcon (No Measure)

A. Alt. EMOM x 12 Min (Focus On

Quality Movement)

A1. 5-7/5-7 Single Leg Romanian Deadlift

A2. 6-8/6-8 Single Arm DB Bench Press

A3. 5-7/5-7 Single Arm Overhead Split Squat (Or in Front Rack if Needed)

A4. 6-8/6-8 Birddog Row on Bench

Rest 2 Min

B. AMRAP x 16 Min @Comfortable Tempo

600m Bike/300m Run/60 Double Unders (100 SU)*

30 Toe Touches vs. Heel Taps (Alternate Between Rounds)

30 Airsquats

20 Double KB Push Press (Light to Medium Weight)

20 Jumping Lunges (Scale to Reverse Lunges If Needed)

600m Bike/300m Run/60 Double Unders (100 SU)*

*Choose Two of These Cardio Movements. You do one

at the Beginning of Each Round and the Other at the End of

Each Round.