MAIN WORKOUT – “The Grid” (24 min total)
4 Rounds (6 min per round) – Work : Rest = 4:2 min
Each round:
10 DB thrusters (moderate weight)
12 step ups
14 alternating dumbbell snatches
16 sit-ups
Max row in remaining time
Then rest 2 minutes between rounds.
.
💪 FINISHER – “Core Gauntlet”
3 Rounds for Quality:
20 Russian twists (med ball or DB)
15 V-ups or tuck-ups
20-sec hollow hold
10 back extensions
30-sec plank
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