25 Min Grinder
5 DB S2OH / Side (control weight down to the ground NOT dropping from overhead)
1 x 50′ Sled Pull (rope or double straps) Goal is to use arms only no “walking” the weight back.
6 Strict C2B Pull-Ups / Pull Ups / Banded Pull-Ups (with band use tempo 31×1)
5 / Leg DB / KB Step Ups (not alternating)
5 Bent Over DB Row / Arm heavy and should be done at the DB rack
6 Goblet Squat Jumps (heavy)
100m Sprint on the rower (damper setting @ 10) BE EXPLOSIVE!!!
*The purpose of a grinder is to go slower and heavier in this type of workout. Everyone should exercise control over the movements and pick a weight that you wouldn’t do a metcon with.
Rest between movements should be 30-60 seconds max with the goal of moving consistently.
This isn’t a “cardio” workout but you’ll feel like it is 10 minutes into it…