Grandi 101 – –

“I am stronger than my excuses“

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Metcon (No Measure)

In Pairs of two @YBTE

20 Rounds for time (10 Rounds each), I GO, YOU GO:

3 Squat clean (Medium Heavy) (Power Clean+Front Squat)

5 Toes2Bar/ High Knee Raises/Russian Leg Lifts

5- 7 Burpee Box Jumps/Sprawls to Step Ups

*Change after each round

AMCAP up to 30 minutes: ROW


Metcon (No Measure)

Alt. Tabata sets – 20sec ON/10sec OFF * 8


8×20 Sec On, 10 Sec Off. Rest 1 min between Sets. @Your Best Technical Effort

1. DBL KB Deadlift

2. Ground2Overhead vs. Reverse Lunges w. Plate Overhead

3. Forearm to FullPlank vs. DeadBug

3. Drop Squats from Plate vs. Plate Jumps

4. Slamball Side Throw to Wall (L/R)

5. KB Hang Snatch (L/R)

6. KB/DB Split Squat Thruster

7. AMRAP 8 min:

150m Run or 12/10 Cal Bike

5 PushUps

7 Sprawls

10 (5/5) Curtsy Squats (w. weight on goblet hold)