MONDAY GRIND 🤌🏼 AMRAP 16minutes 20 Wall balls 30/20 lbs 15/12 Cal Row 10 GHD Sit-ups Goal: Speed Stamina We are focused on short rounds with fast transitions, to create midline endurance, the main goal is to try and maintain the same time per round over all 16 minutes. Row Focus on motor pattern consistency. Meaning that you Row with the same technique for the whole workout. Wallball Keep an upright torso. You might be surprised by the weight of the ball and it might make you fall forward. Have in mind that the further you are from the wall, the more challenging it will be to your core. Do not always stay close to the wall but in this specific case it will probably help you be more efficient. GHD Sit-ups Keep a braced core at the bottom of the movement . . . gglmedia 📸 #dekacomp #perform #forthewilling #mondaymotivation #crossfitprogramming #dekacompathletes #powerendurancephase #coachingcues #trainsmart #trainhard #goals