"They wish to have a leader who will cut the taller plants so the sun will reach them. They think no plant should be allowed to grow taller than the shortest, and in that way give light to all. They would rather be provided a guiding light, regardless of the fuel, than light a candle themselves."-Terry Goodkind

FRIDAY, 20OCTOBER2017 - Work For Today
Wave 1/Week 3/Day 5

CONDITIONING - 12, 10, 8 Reps of
Thrusters (Light)
Medicine Ball Slams

STRENGTH - Squat Focus (Hypertrophy) 
Set 1:10 Squats @ 60% Of your 1RM
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
Rest 90 Seconds and get right back to your Squats 

Set 2: 8 Squats @ 70% Of your 1RM
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
:90 Seconds Rest

Set 3: As Many Squats As Possible @ 80% Of your 1RM (Goal is at least 6)
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
:90 Seconds Rest

ASSISTANCE - 3 Rounds of the Following Giant Set
5 Front Squats (As Heavy As Possible)
8 Dumbbell Step-Ups (Each Side - As Heavy As Possible)
:30 Seconds Side Plank (Each Side)

MINDSET - “Bring Sally Up” Squats  @ 30% of Your 1RM. 
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