(11/21/17) Grinds for the Day

All the effort in the world won’t matter if you’re not inspired.
— Chuck Palahniuk
  1. Tempo Back Squat 1x3 at 50% 1RM
    Tempo Back Squat 1x3 at 60% 1RM
    Tempo Back Squat 1x3 at 70% 1RM
    Tempo Back Squat 1x2 at 80% 1RM
    Tempo Back Squat 1x2 at 80% 1RM
    *3 seconds down, 3 second pause, fast up
  2. 4 rounds, 1 min per station, of:
    Assault Bike Calories
    Chest-to-bar Pull-up
    Push-up
    Air Squat
    Row Calories

    Perform this like "Fight Gone Bad," by rotating
    immediately to the next station every 1 min,
    the clock does not stop or reset between stations.

  3. +For 5 cycles:
    AMRAP in 3 mins of:
    20 Front Racked Alternating Reverse Lunges, pick load
    20 GHD Sit-ups

    Rest 1 min between each cycle.
    For each cycle restart the AMRAP.

Dakotah MankinComment