Welcome to the Grind.  After all the running we’ve been doing the last few weeks it was time to just crank out some reps. This week it was grind-time.  No time, no rest, just complete all the reps.

The police intervened yet again because one of our crotchety old neighbors is too lame to just ask us to turn down the music.  The police’s response:  “well, it’s not quiet hours, so you can pretty much do whatever you want”.  Damn right.  And we’ll keep doing it in the future.

The Work-Out

Warm-up run and stretching, 15 minutes.

Five stations. Each station is done 7 rounds before switching to the next. No standing around.

Station One:
5 tire flips
10 inverted rows on the rings

Station Two:
10 box jumps
10 thrusters with 70 lbs on the bar (less if you’re weak)

Station Three:
15 pushups
15 kettlebell swings

Station Four:
15 ab-rollers
15x spin-the-biscuit

Station Five: (only three rounds)
Flesh Storm
Bucket Carry

We start at 4:30, sharp.