"you can, you should, and if you're brave enough to start... you will." --Stephen King
WEDNESDAY, 09SEPTEMBER2015 - Work For Today
Wave 2/Week 3/Day 3
You Have 25 Minutes to Work up to a 1RM Double Pause Squat
*3 Second Pause at parallel and another 3 Second Pause half-way up.
CONDITIONING - 7 Rounds of a 200 Foot Square Prowler Sprint
Set up Cones in a large square, each marker 50 Feet Away from the last.
Sprint with the prowler 50 Feet
Once you have reached the first cone, Turn right and complete your next 50 Feet.
Continue to do this at all 4 corners until you return the Prowler to its original starting position.
Do this 7 Times
STRONGMAN EVENTS - 5 Rounds of the Following Keg Shuttle Run
- 4 Kegs of Increasing Weight.
- Carry the lightest keg 50 Feet and Load it onto a platform. Now Sprint back to the starting line.
- Pick up the next heaviest keg and carry it 50 feet before loading it onto the platform. Sprint back to the starting line.
Continue to do this until all 4 Kegs have been loaded onto the platform. Time Stops when you cross the finish line empty handed.