Grandi 101 – –
Heimaæfing
Metcon (No Measure)
A. E3M x 5 sets @your best technical effort
5/5 Single arm C&J
7/7 Single arm Thrusters
9/9 Single arm Row
11 Sprawls
B. E3M x 3 sets
10/10 Single arm OH Knees over chair
5/5 Single leg downward facing dog + Knees to chest
10 Russian Leg lifts
10 Back extensions
Útiæfing
Metcon (No Measure)
A. AMRAP 15 min @your best technical effort
5/5 Single arm C&J
7/7 Single arm Thrusters
9/9 Single arm Row
10 x 10m Side sprints
B. E2M x 3-4 sets @95-100% effort!
50-100m Hill Sprint (upp Plútóbrekku)