🦍 “Grip & Grind”

Short. Heavy. Uncomfortable.

Total Time: 15–20 minutes
Intent: Work capacity, posterior chain, grip, lungs

MICRO WARM-UP (3–4 minutes)

    Just enough to not get hurt.

    Elevated 90/90 Hip Switch – 4 reps

    Scap Pull-Aparts or Ring Face Pulls – 15 reps

    Light KB Swings – 15 reps

    Then go.

MAIN WORKOUT — 3 ROUNDS

    Move fast but don’t rush transitions.

A. SLED PUSH / PULL

Choose one based on setup:

    Forward Sled Push – 20–30 meters
    or

    Backward Sled Drag – 20–30 meters

Load: Heavy but continuous
    No stopping mid-length.

B. KETTLEBELL FARMER’S CARRY

    Heavy kettlebells

    30–40 meters

    Tall posture, no leaning

    Grip stays honest

C. KETTLEBELL SWINGS

    25 reps

    Powerful hip snap

    Let breathing spike

    Rest

    60–90 seconds between rounds

    Start next round while still breathing hard

🔥 OPTIONAL FINISHER (2–3 MINUTES)

    If you want to empty the tank:

    Swing + Carry Death Set

    15 KB Swings

    Immediately into

    Farmer’s Carry until grip fails

    One round only.