Work-out: Grind

Warm-up: lunges, air squats, push-ups, leg lifts, atomic sit-ups

Station 1:
3 rounds of
1 x modified fleshstorm
15 x box jump with biscuit
20 x thruster with dumbbell

Station 2:
5 rounds of
1 x bucket carry (let buckets down half-way, do 5 x hang-clean with barbell)
20 x tire-hit with sledgehammer (10 each arm)
3 x rock carry (rocks of increasing weight)

Station 3:
5 rounds of
1 x south-of-heaven (heavy)
15 x KB swing + 10 x weighted sit-up (with KB)
20 x ab roller

Station 4:
5 rounds of
7 x tire flip
10 x ring push-up
8 x pull-up

Attendees:

Charles
Shay
Kostas
Konstantin
Ed
Albert
Josh
Natalie
Joanna
Reid
Liz

Comment: I got complaints about the duration of this work-out. That’s the whole point. Grind through everything. I will make it longer next time.