Grandi 101 – –

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Metcon (No Measure)

A. Front Squats, E90s x 6 sets:

5 Front squats (1st rep has a 3 sec pause in the bottom position) ca. 70-80% of 1RM in FS

B. Alt. EMOM x 16min:

B1. 12-18 Wall balls

B2. 10-15 Push ups

B3. 15/12 cal Row (ca. 40 sec)

B4. 6/6 Single leg Romanian deadlift with KB/DB in opposite hand as working foot


Metcon (No Measure)

A. For Time @best Technical effort

5 Rounds:

400/300m Row

15/10 Pushups

10 Rounds:

15 Airsquat

10 Situps

5 Heavy Dumbell Push Jerk (alt. L/R)

5 Rounds:

800/600m Bike

15 Sumo Deadlift HighPull (AHAFA)

Timecap: 35 Min