Spartan Island Ninja, Grant Mccartney's Wednesday Workout @islandninja Wednesday’s Grip and Coordination Workout👇 12-Minute EMOM Minute 1: Max calorie bike for 30 seconds Minute 2: 2 rope climb climbs Accessory work 5 plate flips each hand (choose weight) To scale Sprint 100 meters if you don’t have a bike, and do 10 strict pull-ups if you don’t have a rope ⁣ ❤️🍍⚔️⁣ ⁣ #Islandninja #Grip #Coordination #Spartan #SpartanFit #betitanfit #UnleashYourTitan #Titan @betitanfit