🥤 Just a heads up we’re planning to put in our next 1st Phorm order later this week and are going to start trying to place these orders twice per month. 1st Phorm has 150+ products/SKUs, so while we can’t keep everything in stock at the gym, we want to make it easy for you to order the products and flavors you want while saving w/ Grit preferred pricing. 👉 View the full product/options laminated at the desk. If there’s something you’d like us to order, please write it on the Supplements Pre-Order Sheet by Friday or message the gym line if you won't be in between now and then. We’ll process and add it to this week’s order, and let you know when it arrives. Thanks! 💪

MONDAY - Full Body PullSuper sets - 8 Min EaSet 1 - DB Bent Over Row x 10,8,6,4,2 - Go up in weight every round - Behind Rack turfBox Seated Banded Hamstring curls x 15Set 2 -KB RDL x 10,8,6,4,2 - Front of Rig MiddleChin Ups x 8 Rig ( USE TRX if needed for mod Down)Set 3 - Banded Seated Ring Row x 10,8,6,4,2 - Racks near Board, have them on ground not benchesRoller Hamstring curls x 15 - middle behind the first exerciseCardio Portion - 4 RoundsGrab a weight (DB, Plate, KB)-Ground to Sky x 30 sec-Plank Pull Throughs x 30 sec-Russian Twists x 30 sec-Rest x 15 secGrit Builder: If time do core TUESDAY - Core Conditioning AMRAP - 20- 24 Min1. DB Anchor Press w/ March Hold x 10 Ea 2. Sandbag/ Heavy MB Overshoulder Throws x 103. Banded Hold Dead Bugs x 16 4. KB Plank Punches x 15 Ea 5. Kneeling Banded Pallof Rotations x 10 Ea - don't let them come all the way in back in with band 6. Plate Press out w/ Surrender Squat x 10Conditioning Portion - Tabata style, rotate through Ea = 1 Round = 2 min a round -Crunches -Glute Bridge Marches-Mtn climbers-Jumping Jacks WEDNESDAY - Chest & Tri’s-Station 1 - 10 Min DB Bench Press x 8 - Middle front of Racks turfSA Banded Chest Fly x 10 Ea Behind racks on turf anchor to bottom of racksBanded Tricep Pull Downs x 15 - Front/ side of racks at turf -Station 2 - 10 MinKB Skull Crushers x 8 - Matts in middle of room front of RigTRX Chest Fly x 10 - RigReverse Bench Dips x15 - Side of Racks near board next to bikes-Station 3 - 10 MinPush Ups x 8 - Front of SkierIncline Chest Press x 10 - middle room in front of Station 1Banded SA Kick Backs x 15 Ea - At the racks near board Grit Builder: Core Here THURSDAY - Power TowerAMRAP - 25 MinCan start anywhere but they will start at 20 reps of everything and then go down by 2 reps every round but also increase the weight they used as well. Who can get down to 2 Reps?????1. DB Renegade Row2. MB Slams3. Burpee 4. KB Swings5. Plate Sit up to PressGrit Builder: Either more time on the Workout or a fun group Grit builder like wall sit passes or plank passes, something fun FRIDAY - Lower BodyStation 1- 12 Min DB Goblet Lunges x 6 Ea - front of racks turf (half)Sandbag Hold Front Squats x 10 - Turf - bag sandbags and MB’sPlate Elevated Calve Raises x 15Banded March to step out x 20 Front racks turf (half) - use Mini Bands Station 2 - 12 MinKB Split Squats x 6 Ea - Front of rigLeg Ext x 10 - Use long sandbags - DB Sumo Squat x 15Donkey Kick x 10 Ea Intermission: 3 Rounds - Do this after Each Station Tarantulas x 45 sec 15 sec RestGood Morning x 45 Sec15 sec Rest SATURDAY - Rep Rumble