July 11th, 2019

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

5 PVC Behind the neck press

10 PVC OH Squats

15 PVC PT

5 Empty Bar Behind the neck press

10 Empty bar OH Squats

15 PVC PT

Overhead Squat (4-4-4-4-4)

10# heavier than last week

or 80% of 1RM

THIS. IS. SPARTA! (Time)

100 Burpees

100 Wall-balls 20/14# to 10/9′

100 Double Unders
DU Scale: 300 Singles

20 Minute Cap

Both feet must kick out and come back in together for RX Burpees