"The world breaks everyone, and afterward, some are strong at the broken places."         -Ernest Hemingway

CONDITIONING - At the Top of every Minute for 10 Minutes
120 Foot Sandbag Carry

STRENGTH - Overhead Focus (Hypertrophy) 
Set 1: 10 Wide Grip Pull-Ups (Weighted if possible)
10 Circus Dumbbell Clean & Presses @ 60% Of your 1RM (Clean Every Rep)
6 Glute Ham Raise Halos (Each Side)
5 Turkish Get-Ups (Each Side)
Rest 90 Seconds and get right back to your Presses 

Set 2: 8 Wide Grip Pull-Ups (Weighted if possible)
8 Circus Dumbbell & Presses @ 70% Of your 1RM
6 Glute Ham Raise Halos (Each Side)
5 Turkish Get-Ups (Each Side)
:90 Seconds Rest

Set 3: 6 Wide Grip Pull-Ups (Weighted if possible)
As Many Circu Dumbbell Clean & Presses As Possible @ 80% Of your 1RM (Goal is at least 6)
6 Glute Ham Raise Halos (Each Side)
5 Turkish Get-Ups (Each Side)
:90 Seconds Rest

ASSISTANCE - 4 Rounds of the Following Giant Set
100 Foot Waiter’s Walk (Left Side) - Use a Yoke or Bottom’s Up Kettlebells.
10 Standing Strict Trap Bar Presses
100 Foot Waiter’s Walk (Right Side) - Use a Yoke or Bottom’s Up Kettlebells.
10 Standing Strict Trap Bar Presses***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.

MINDSET - Handstand Hold for time - Your Goal is at least 2:00 Minutes....BRUTAL...
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