09.22.18 Work For Today

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"We become what we want to be by consistently being what we want to become each day." --Richard G. Scott

SATURDAY, 22SEPTEMBER2018 - Work For Today

Wave 1/Week 3/Day 4


CONDITIONING - Deck of Cards Workout. Complete the Number of reps corresponding with the number on the Card. Face Cards = 10 Reps, Aces = 11.

HEARTS - Burpees

SPADES - Pull-Ups or Inverted Rows

DIAMONDS - Jumping Squat Lateral Jumps

CLUBS - Handstand Push-Ups or Pike Push-Ups


BUILD - You Have a STRICT 12 Minutes to work up to 80%-85% of Your 1RM Bench Press. Once you are there, Drop back the weight and begin your rounds.  

STRENGTH - 18 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase. )

Round 1

8 Pendlay Rows (At Least as Heavy as Your Bench)

As Many Bench Presses as possible @ 75% of Your 1RM (Goal 8+) 

:30 Seconds Weighted Russian Twists 

Round 2

10 Pendlay Rows (At Least as Heavy as Your Bench)

As Many Bench Presses as possible @ 70% of Your 1RM (Goal 10+)

:30 Seconds Weighted Russian Twists 

Round 3

12 Pendlay Rows (At Least as Heavy as Your Bench)

As Many Bench Presses as possible @ 65% of Your 1RM (Goal 12+)

:30 Seconds Weighted Russian Twists 


ASSISTANCE FINISHER - As Many Rounds As Possible in 12 Minutes

8 Neutral Grip Flat Dumbbell Bench Presses

8 Dips (Bench Dips if Necessary

15 Band or Cable Tricep Push Downs

8 Diamond Push-Ups

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-


09.21.18 Work For Today

"I learned this, at least, by my experiment: that if one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours." --Henry David Thoreau

FRIDAY, 21SEPTEMBER2018 - Work For Today

Wave 1/Week 3/Day 3


CONDITIONING - 4 Rounds

:30 Seconds Bear Walk

:30 Second Max Reps Burpees

:30 Seconds Bodyweight Bulgarian Split Squats (:15 Seconds Each Side)

:30 Seconds Single Arm Atlas Stone Hold (:15 Seconds Each Side) - This is your rest

*Atlas Stone Holds.  Pick Up a Light Stone just like your were carrying it in Bear hug Position. Then let go with one arm. Don’t adjust the other. Use your Squeeze Strength to hold it in place. at :15 Seconds, switch sides.

BUILD - You Have a STRICT 15 Minutes to work up to 85%-90% of Your 1RM Box Squat. Once you are there, Drop back the weight and begin your rounds.  

STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase. 

Round 1

As Many Box Squats as possible @ 80% of Your 1RM (Goal 6+)

:30 Second Flutter Kicks

:30 Seconds Double Unders or Regular Jump Rope

Round 2

As Many Box Squats as possible @ 75% of Your 1RM (Goal 8+)

10 Ab Wheel Roll-Outs

:30 Seconds Double Unders or Regular Jump Rope

Round 3

As Many Box Squats as possible @ 70% of Your 1RM (Goal 10+)

10 Ab Wheel Roll-Outs

:30 Seconds Double Unders or Regular Jump Rope


ASSISTANCE FINISHER - Squat Add/Drop Set. (4 Sets up/4 Sets down - No Rest)

Begin with 40% of Your 1RM on the Bar and Complete 5 Reps

Immediately add an appropriate Amount of Weight.

Perform 5 More Squats and Add more weight.

There is NO REST between your sets, if you have training partners, you will not even re-rack the bar. 

4 Sets adding weight, 4 Sets back down.  40 Total Reps. Don’t wish you would have worked Harder. 

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-

09.19.18 Work For Today

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"Make a radical change in your lifestyle and begin to boldly do things which you may previously never have thought of doing, or been too hesitant to attempt. So many people live within unhappy circumstances and yet will not take the initiative to change their situation because they are conditioned to a life of security, conformity, and conservation, all of which may appear to give one peace of mind, but in reality nothing is more damaging to the adventurous spirit within a man than a secure future. The very basic core of a man's living spirit is his passion for adventure. The joy of life comes from our encounters with new experiences, and hence there is no greater joy than to have an endlessly changing horizon, for each day to have a new and different sun. If you want to get more out of life, you must lose your inclination for monotonous security and adopt a helter-skelter style of life that will at first appear to you to be crazy. But once you become accustomed to such a life you will see its full meaning and its incredible beauty." --Jon Krakauer

WEDNESDAY, 19SEPTEMBER2018 - Work For Today

Wave 1/Week 3/Day 2

CONDITIONING - 2 Rounds - This is a Sprint For Time People.

Once You Grab the Bar You Cannot release it until ALL REPS OF ALL exercises are complete.  

8 Deadlifts

8 Bent Over Rows

8 Power Cleans

8 Front Squats 

8 Push-Presses

8 Back Squats

8 Split Jerks

8 Good Mornings

Sprint 200 Meters. 

2 Rounds People.  Make it to the Leaderboard. 

 

BUILD - You Have a STRICT 15 Minutes to work up to 70%-75% of Your 1RM Push Press or Split Jerk. Once you are there, You will be ADDING WEIGHT for this workout.  

STRENGTH - 15 Minute Time Cap

Round 1

Agility Ladder 1x Through

3 Push Presses or Split Jerks @ 80% of Your 1RM 

:20 Seconds Screwdrivers

:20 Seconds Battle Ropes

Round 2

Agility Ladder 1x Through

2 Push Presses or Split Jerks @ 85% of Your 1RM 

:20 Seconds Screwdrivers

:20 Seconds Battle Ropes

Round 3

Agility Ladder 1x Through

As Many Push Presses or Split Jerks as Possible @ 90% of Your 1RM 

:20 Seconds Screwdrivers

:20 Seconds Battle Ropes

*If your First Rep @ 90% goes EXTREMELY well, Stop the Set. But ONLY IF you are sure that you can break a PR today.  DO NOT MISS reps! Only go for a PR if you are ABSOLUTELY sure you have it. You will have the opportunity to do this every month for each exercise to keep your percentages as relevant as possible. Again, Don’t Miss Reps. 

STRONGMAN ASSISTANCE FINISHER - 3 Rounds

Line Up 5 Dumbbells Heaviest to Lightest.  The Heaviest Should Be approximately your 3-4RM Simulated Circus Dumbbell.  

Begin in Front of the Heaviest & Complete 1 Burpee. Then, Simulating the Circus Dumbbell, Clean and Press the Implement 1x …Each Side.

Move to the next Dumbbell & Complete 2 Burpees.

Then 2 Circus Dumbbell Clean & Presses…Each side.

The next DB holds 3 Burpees, 3 C&P each side…

…Continue this until you clear the ladder. 

Rest 2:00 Minutes and go again. 

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-


09.17.18 Work For Today

"All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today." --Pope Paul VI

MONDAY, 17SEPTEMBER2018 - Work For Today

Wave 1/Week 3/Day 1


CONDITIONING - With A Partner

Athlete A: Plate Pinch Farmer’s Walk as long as possible

Athlete B: As Many Burpees as Possible

Time Stops when your team racks up a COMBINED total of 60 Burpees. 

Burpees can only be performed while the plates are in partner’s hands. 

Plates must be Smooth Sides out. 


ENDURANCE - Load an Axle with 60% of your 1RM Axle Deadlift

Minute 1: 2 Reps

Minute 2: 4 Reps

Minute 3: 6 Reps

…Continue to add 2 Reps each minute until you can no longer keep up with the clock. 


STRONGMAN - At the Top of Every Minute For 10 Minutes

100 Foot Yoke Walk @ 60% Of Your 1RM

Focus on your foot speed and Transitions.


ASSISTANCE FINISHER - 5 Rounds (10 Total Minutes)

:30 Seconds Atlas Stone Load (to a Higher Platform than Normal)

:30 Seconds Rest

:30 Seconds Good Mornings

:30 Seconds Rest

:30 Seconds Toes To Bar

:30 Seconds Rest

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-



09.15.18 Work For Today

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"No, some people would rather not see it, but the bull is there for all of us.  Some of us choose to pass the cape in front of its horns. To live life is to risk it.  And when you feel the rush of air and catch the stink of hot breath in your face, you enter the secret order of those that have seen their own death close up.  It make us live that much more intensely.  So intense is it  for some that it seals their fate; once they've tasted it, they just can't stop.  And in their cases, perhaps we have to accept that the light that burns brightest, burns half as long." --Laurence Gonzales

SATURDAY, 15SEPTEBER2018 - Work For Today

Wave 1/Week 2/Day 5

CONDITIONING - Get as Far As You Can in 12 Minutes

1 Pull-Up / 2 Burpees / 3 Push-Ups / 4 Jumping Squats / 5 Kettlebell Snatches

2 Pull-Ups / 3 Burpees / 4 Push-Ups / 5 Jumping Squats / 6 Kettlebell Snatches

3 Pull-Ups / 4 Burpees / 5 Push-Ups / 6 Jumping Squats / 7 Kettlebell Snatches

…Continue to add 1 Rep each Round.  Get as Far as You can in 12 Minutes. Your Score is the Total number of COMPLETED rounds. 

BUILD - You Have a STRICT 15 Minutes to work up to 85%-90% of Your 1RM Bench Press. Once you are there, Drop back the weight and begin your rounds.  

STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase. 

Round 1

6 Single Arm Dumbbell Rows (Each Side) -  (Heavy Weight)

As Many Bench Presses as possible @ 80% of Your 1RM (Goal 6+)

10 Glute Ham Raise Sit-Ups

:30 Seconds Double Unders Or Regular Jump Rope

Round 2

8 Single Arm Dumbbell Rows (Each Side) -  (Heavy Weight)

As Many Bench Presses as possible @ 75% of Your 1RM (Goal 8+)

10 Glute Ham Raise Sit-Ups

:30 Seconds Double Unders Or Regular Jump Rope

Round 3

11 Single Arm Dumbbell Rows (Each Side) -  (Heavy Weight)

As Many Bench Presses as possible @ 70% of Your 1RM (Goal 11+)

10 Glute Ham Raise Sit-Ups

:30 Seconds Double Unders Or Regular Jump Rope

ASSISTANCE FINISHER - As Many Rounds As Possible in 10 Minutes

3 Banded Bench Presses @ Light to Moderate Weight -Fast Bar Speed

5 Plyometric Push-Ups

5 Medicine Ball Slams

5 Banded Deficit Push-Ups (Hold Band in Hands Wrapped around back)

________________________________________________________________________

NEVERsate@Gmail.com                 -dieEMPTY-

09.14.18 Work For Today

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"You are essentially who you create yourself to be and all that occurs in your life is the result of your own making...The discontent and frustration that you feel is entirely your own creation." --Stephen Richards


FRIDAY, 14SEPTEMBER2018 - Work For Today

Wave 1/Week 2/Day 3


CONDITIONING - 10 Rounds

:30 Seconds Directional Sprints

:30 Seconds Rest

Every Time a Coach Says, “Left”. Shuffle Left quickly. “Right” means Right.

“Forward” means Forward and “Back” is a Back Peddle.

Every Time A Coach Says, “Drop”. Complete a Burpee and await further Instruction.

You will have the next direction before you are on your feet again.


BUILD - You Have a STRICT 15 Minutes to work up to 70%-75% of Your 1RM Bench Press. Once you are there, You will be ADDING WEIGHT for this workout.


STRENGTH - 15 Minute Time Cap

Round 1

50 Foot Side Straddle Walk With a Band or Hip Circle around the Outside of Your knees

3 Front Squats @ 80% of Your 1RM

5 Barbell Land Mines (Each Side)


Round 2

50 Foot Side Straddle Walk With a Band or Hip Circle around the Outside of Your knees

3 Front Squats @ 85% of Your 1RM

5 Barbell Land Mines (Each Side)


Round 3

50 Foot Side Straddle Walk With a Band or Hip Circle around the Outside of Your knees

3 Front Squats @ 90% of Your 1RM

5 Barbell Land Mines (Each Side)


*If your First Rep @ 90% goes EXTREMELY well, Stop the Set. But ONLY IF you are sure that you can break a PR today. DO NOT MISS reps! Only go for a PR if you are ABSOLUTELY sure you have it. You will have the opportunity to do this every month for each exercise to keep your percentages as relevant as possible. Again, Don’t Miss Reps.


STRONGMAN ASSISTANCE FINISHER - 3-4 Rounds For Time

50 Foot Tire Flips @ Moderately Heavy

50 Foot Keg Carry @ Bodyweight or Greater

50 Foot Backwards Sled Drag @ Ridiculously Heavy

________________________________________________

NEVERsate@Gmail.com -dieEMPTY-

09.12.18 Work For Today

"I promise you, the more you push yourself to accomplish anything that seems beyond your comfort level, the more you're going to hear from yourself and others how it is impossible." --Richard Machowicz

WEDNESDAY, 12SEPTEMBER2018 - Work For Today

Wave 1/Week 2/Day 2

CONDITIONING - At the Top of Every Minute for 10 Minutes

4 Circus Dumbbell Clean & Presses @ 60% of Your 1RM.

Hollow Rocks for the Remainder of the Minute

BUILD - You Have a STRICT 10 Minutes to work up to 70%-75% of Your 1RM Strict Overhead Press. Once you are there, Drop Back your Weight and begin your rounds.

STRENGTH - 20 Minute Time Cap

Round 1

9 Chin-Ups (Add Weight If possible) - Inverted Rows If Necessary

As Many “Z” Presses as possible @ 70% of Your 1RM (Goal 12+)

5 Windshield Wipers (Each Side) - (Hanging if possible)

Round 2

12 Chin-Ups (Add Weight If possible) - Inverted Rows If Necessary

As Many “Z” Presses as possible @ 65% of Your 1RM (Goal 15+)

5 Windshield Wipers (Each Side) - (Hanging if possible)

Round 3

15 Chin-Ups (Add Weight If possible) - Inverted Rows If Necessary

As Many “Z” Presses as possible @ 60% of Your 1RM (Goal 18+)

5 Windshield Wipers (Each Side) - (Hanging if possible)

ASSISTANCE FINISHER - 2 Rounds

:40 Second Work At each Station / :20 Seconds to Rest and Rotate. Moderate to lighter Weights on All Exercises

Station 1: Max Reps Arnold Presses

Station 2: Max Reps Lateral Raises

Station 3: Max Reps Face Pulls

Station 4: Max Reps Neutral Grip Flat Dumbbell Bench Press

Station 5: 1 Minute Rest

_____________________________________________________

NEVERsate@Gmail.com -dieEMPTY-

09.10.18 Work For today

"We do two things here. We work Hard and We win. The Reason we win i that we work hard. So really, we do one thing here. And if you are not willing to work hard, then don't waste our time."

MONDAY, 10SEPTEMBER2018 - Work For Today
Wave 1/Week 2/Day 1

STRONGMAN CONDITIONING - 5 Rounds Farmer’s Carry Ladder

There will Be 8 Pairs of Farmer’s Handles Set up. You will begin at the lightest one.
Pick Up the Handles, Carry them 50 Feet, put them down and transition to the next heaviest set of Handles.
Pick Those up and continue down the line.
But as soon as you drop the lightest Set, the next athlete behind you picks them up and starts chasing you.
Don’t slow down.
Continue to progress until you get to the handles you cannot complete.

Get back in line and it starts again.
5 Rounds.

BUILD - You Have a STRICT 12 Minutes to work up to 80%-85% of Your 1RM Deadlift. Once you are there, Drop back the weight and begin your rounds.

STRENGTH - 18 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s. Not what you just worked up to during the “Build” Phase. )

Round 1
5 Box Jumps (Moderate-High)
As Many Deadlifts as possible @ 75% of Your 1RM (Goal 9+)
10 Dragon Flags

Round 2
5 Box Jumps (Moderate-High)
As Many Deadlifts as possible @ 70% of Your 1RM (Goal 12+)
10 Dragon Flags

Round 3
5 Box Jumps (Moderate-High)
As Many Deadlifts as possible @ 65% of Your 1RM (Goal 15+)
10 Dragon Flags

ASSISTANCE FINISHER - 5 Rounds
Once You Grab the Bar, Do Not Release it Until The Complex is Complete
6 Snatch Grip Deadlifts (Heavy)
10 Snatch Grip Shrugs
:30 Seconds Snatch Grip Holds (Just standing and Holding)
Strict 1:00 Minute Rest

…If you Chose your Deadlift weight Correctly, this will be extremely taxing for your Back, Traps and Grip. Manipulate the weight each Round to make it appropriate.
___________________________________________________________

NEVERsate@Gmail.com                   -dieEMPTY-

09.08.18 Work For Today

*"Never surrender your hopes and dreams to the fateful limitations others have placed on their own lives.  The vision of your true destiny does not reside within the blinkered outlook of the naysayers and the doom prophets. Judge not by their words, but accept advice based on the evidence of actual results. Do not be surprised should you find a complete absence of anything mystical or miraculous in the manifested reality of those who are so eager to advise you.  Friends and family who suffer the lack of abundance, joy, love, fulfillment and prosperity in their own lives really have no business imposing their self-limiting beliefs on your reality experience." --Anton St. Maarten*

SATURDAY, 08SEPTEMBER2018 - Work For Today
Wave 1/Week 1/Day 4

CONDITIONING - 10 Rounds
:20 Seconds Burpees
:10 Seconds Pull-Ups


Rest 1 Minute

10 Rounds
:20 Seconds Hollow Rocks
:10 Seconds Push-Ups

BUILD - You Have a STRICT 15 Minutes to work up to 70%-75% of Your 1RM Bench Press. Once you are there, You will be ADDING WEIGHT for this workout.

STRENGTH - 15 Minute Time Cap

Round 1
3 Bent Over Rows (Weight Should be as Close to [or great than] Your bench as possible)
3 Bench Presses @ 80% of Your 1RM
5 Barbell Overhead Side Bends (Each Side)

Round 2
3 Bent Over Rows (Weight Should be as Close to [or great than] Your bench as possible)
3 Bench Presses @ 85% of Your 1RM
5 Barbell Overhead Side Bends (Each Side)

Round 3
3 Bent Over Rows (Weight Should be as Close to [or great than] Your bench as possible)
3 Bench Presses @ 90% of Your 1RM or Go For a PR if You are absolutely sure it is there.
5 Barbell Overhead Side Bends (Each Side)

ASSISTANCE FINISHER - Complete the Ladder With Moderate weight
10 Pendlay Rows
1 Floor Press
9 Pendlay Rows
2 Floor Presses
8 Pendlay Rows
3 Floor Presses

…Continue this pattern (Your Combined Reps will always Equal 11) until the Ladder is Complete. Do your best to Complete this is Less than 10 Minutes.
____________________________________________________
NEVERsate@Gmail.com             -dieEMPTY-

09.07.18 Work For Today

 Happy Birthday Taylor & Amy!!! We are so Happy to Have you guys on the Team! 

Happy Birthday Taylor & Amy!!! We are so Happy to Have you guys on the Team! 

"On one level, we believe we're capable of great things.  We see ourselves as heroic figures.  But at the fist sign of stress, fatigue, and fear, that diminishing voice creeps in.  our mind begins to work against us.  That tiny voice grows in intensity and volume.  We hesitate.  We begin to doubt our abilities. Now that internal voice is so loud that we can barely make any sense of it.  We second guess ourselves. We believe there is an inherent scarcity with regards to what might be possible.  It is in that moment that the inner war is raging." --Richard Machowicz

FRIDAY, 07SEPTEMBER2018 - Work For Today
Wave 1/Week 1/Day 5

HEAVY CONDITIONING - In Teams of Two - 20, 18, 15 Reps of
Keg Clean & Press (With Down Commands)
Tire Flips
Run 400 Meters After Each Round Holding a Kettlebell.

You can complete this any way you would like, but you will be timed.
One Partner Needs to be working at ALL times.
Other than that, get creative and get the best time you can!

BUILD - You Have a STRICT 10 Minutes to work up to 75%-80% of Your 1RM Squat. Once you are there, Drop Back your Weight and begin your rounds.

STRENGTH - 20 Minute Time Cap

Round 1
:20 Seconds Single Arms Kettlebell Swings (Each Side)
As Many Squats as possible @ 70% of Your 1RM (Goal 12+)
1:00 Minute Weighted Plank

Round 2
:20 Seconds Single Arms Kettlebell Swings (Each Side)
As Many Squats as possible @ 65% of Your 1RM (Goal 15+)
1:00 Minute Weighted Plank

Round 3
:20 Seconds Single Arms Kettlebell Swings (Each Side)
As Many Squats as possible @ 60% of Your 1RM (Goal 18+)
1:00 Minute Weighted Plank

ASSISTANCE FINISHER - (As Fast as Possible) 5, 4, 3, 2, 3, 4, 5 Reps of
Tempo Squats @ 50% of Your 1RM (4 Seconds Down, 4 Second Pause, 4 Seconds Up)
Step-Ups (Each Side)
:45 Second Wall Sit (At Parallel, Hands Above Head)
_____________________________________________________
NEVERsate@Gmail.com                    -dieEMPTY-

09.05.18 Work For Today

"It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." --Leonardo da Vinci

WEDNESDAY, 05SEPTEMBER2018 - Work For Today
Wave 1/Week 1/Day 2

CONDITIONING - (5 Rounds) Medicine Ball Throw Medley
The Athlete will have 15 Seconds to Throw 3 Medicine Balls As Far As possible.
Medicine Balls Must Go From Heaviest to lightest.
Chest Pass Style for Distance **ONLY.**
Women From Your Feet / Men From Your Knees.
:90 Seconds Rest Between Rounds

BUILD - You Have a STRICT 12 Minutes to work up to 80%-85% of Your 1RM Strict Overhead Press. Once you are there, Drop Back your Weight and begin your rounds.

STRENGTH - 18 Minute Time Cap

Round 1
9 Pull-Ups (Add Weight If possible) - Inverted Rows If Necessary
As Many Strict Overhead Presses as possible @ 75% of Your 1RM (Goal 9+)
8 Plate Halos (Each Side)

Round 2
12 Pull-Ups (Add Weight If possible) - Inverted Rows If Necessary
As Many Strict Overhead Presses as possible @ 70% of Your 1RM (Goal 12+)
8 Plate Halos (Each Side)

Round 3
15 Pull-Ups (Add Weight If possible) - Inverted Rows If Necessary
As Many Strict Overhead Presses as possible @ 65% of Your 1RM (Goal 15+)
8 Plate Halos (Each Side)

ASSISTANCE FINISHER - (Light-ish…20 Should Be A struggle)
20 Pin Presses From EYE LEVEL
20 Lying Rear Delt Raises
300 Foot Farmer’s Walk (Heavy Enough that your Traps won’t like you)
15 Pin Presses From EYE LEVEL
15 Lying Rear Delt Raises
200 Foot Farmer’s Walk
10 Pin Presses From EYE LEVEL
10 Lying Rear Delt Raises
100 Foot Farmer’s Walk
____________________________________________________
NEVERsate@Gmail.com                            -dieEMPTY-

09.03.18 Work For Today

NORMAL GYM HOURS TOMORROW! 

*"He who fears What he shall suffer, already suffers what he fears." --Montaigne*

03SEPTEMBER2018 - Work For Today
Wave 1/Week 1/Day 1

CONDITIONING - At the Top of Every minute for 10 Minutes
100 Foot Sandbag/Keg or Stone Carry
3 Bodyweight ManMakers

BUILD - You Have a STRICT 15 Minutes to work up to 85%-90% of Your 1RM. Once you are there, begin your rounds.

STRENGTH - 15 Minute Time Cap
Round 1
25 Kettlebell Swings (Heavy Weight)
As Many Deadlifts as possible @ 80% of Your 1RM (Goal 7+)
10 Ab Wheel Roll-Outs

Round 2
25 Kettlebell Swings (Heavy Weight)
As Many Deadlifts as possible @ 75% of Your 1RM (Goal 9+)
10 Ab Wheel Roll-Outs

Round 3
25 Kettlebell Swings (Heavy Weight)
As Many Deadlifts as possible @ 70% of Your 1RM (Goal 12+)
10 Ab Wheel Roll-Outs

ASSISTANCE FINISHER - 5 Rounds (10 Total Minutes)
:30 Seconds Atlas Stone To Shoulder
:30 Seconds Max Front Squats @ 40% of Your 1RM
:30 Seconds Burpee Broad Jumps
:30 Seconds Rest
_________________________________________________________
NEVERsate@Gmail.com                      -dieEMPTY-