(12/21/17) Grinds for the Day

Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.
— Stephen R. Covey
  1. Front Squat 3x15
    Use 50% of 3rm FS; Rest :30/:45 seconds between sets
  2. For time:
    Run, 800 m
    30 Box Jump Overs, 24/20 in
    30 Wall Balls, 20/14 lbs, 10/9 ft
    30 Row Calories
    30 Assault Bike Calories
  3. +3 rounds, 1 min per station, of:

    Knees-to-elbow
    Kettlebell Swing, 70/53 lbs
    Thruster, 135/95 lbs
    Burpee Pull-up
    Rest 1 min

    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.

Dakotah MankinComment