30 Min Grinder
6 Heavy Bench Press
6/Leg Single Leg Hip Hinge
6 Peg Board Up Down’s or 6 chin ups @ 21×1
6 Deficit Back Lunges / leg (stand on 45# plate w. 2 sec pause @ top)
1 Heavy Sled Push
Grinders are all about time under tension & building strength. Go heavy, move well and have fun. Time tends to fly by when doing these workouts and even though there isn’t any “cardio” in it. You’ll be sweating!