(7/25/17) Grinds for the Day

Put your heart, mind, and soul into even your smallest acts. This is the secret to success.
— Swami Sivananda
  1. Barbell conditioning- 9-7-5 Front Squat 80% 8RM or 60% 1RM 
  2. Metcon- 3 rounds for time of:
    Run, 200 m
    15 Overhead Squats, 95/65 lbs
    3 Rope Climbs
  3. + Gymnastic conditioning- 5x5 Pull-ups + 4 Chest-to-bar + 3 Bar Muscle-ups
  4. + Metcon- Complete as many rounds as possible in 15 mins of:
    20 Assault Bike Calories
    5 Burpee Muscle Ups
Dalton MankinComment