(8/23/17) Grinds for the Day

Work hard in silence, let your success be your noise.
— Frank Ocean
  1. Core Conditioning
    3 rounds not for time- 
    50 Flutter Kicks
    1 Min squat hold
    25 abmat sit-ups
    1 minute squat hold
    * for squat hold; hold two KB/DB in front rack and pause at 90 degrees
  2. Metcon
    2 rounds for time- 
    20 Burpee Box Jump Overs (24/20) 
    40 Calorie Assault Bike
    *Women do 25 Calories
  3. + 5x4 minute runs @70% (steady pace) 
    rest/walk 2 minutes b/w rounds
Dakotah MankinComment