"We do not have to become heroes overnight. Just a step at a time, meeting each thing that comes up...discovering we have the strength to stare it down." --Elenor Roosevelt

 

CONDITIONING

With a continuously running clock…Complete 12 Chest To Bar Pull-Ups the first minute, 11 Chest to Bar Pull-Ups the second minute, 10 Chest to Bar Pull-Ups the third minute, 9 Chest to Bar Pull-Ups the fourth minute…Continue this pattern until you reach 1 Chest to Bar Pull-Up.

Then,  With a continuously running clock…Complete 24 Deficit Push-Ups the first minute, 22 Deficit Push-Ups the second minute, 20 Deficit Push-Ups the third minute, 18 Deficit Push-Ups the fourth minute…Continue this pattern until you reach 2 Deficit Push-Ups.

Then,  With a continuously running clock…Complete 36 Squats the first minute, 33 Squats the second minute, 30 Squats the third minute, 27 Squats the fourth minute…Continue this pattern until you reach 3 Squats.

STRENGTH
Take 20 Minutes to Find your 1RM Squat.

Then Complete 15 Rounds of 3 Speed Squats @60% of your heaviest set from above.  Take 15 Seconds Rest Between Sets.

Then Complete 4 Rounds
Run 400 Meters
20 Green Band Leg Curls