IMG_4281.JPG

"All people dream, but not equally. Those who dream by night in the dusty recesses of their mind, wake in the morning to find that it was vanity. But the dreamers of the day are dangerous people, for they dream their dreams with open eyes, and make them come true."  -T.E. Lawrence

FRIDAY, 27OCTOBER2017 - Work For Today
Wave 2/Week 4/Day 5

CONDITIONING - At the top of Every minute
Minute 1: 1 Atlas Stone to Shoulder / 1 Burpee Pull-Up
Minute 2: 2 Atlas Stone to Shoulder / 2 Burpee Pull-Ups
Minute 3: 3 Atlas Stone to Shoulder / 3 Burpee Pull-Ups
Minute 4: 4 Atlas Stone to Shoulder / 4 Burpee Pull-Ups
Minute 5: 5 Atlas Stone to Shoulder / 5 Burpee Pull-Ups
Minute 6: 4 Atlas Stone to Shoulder / 4 Burpee Pull-Ups
Minute 7: 3 Atlas Stone to Shoulder / 3 Burpee Pull-Ups
Minute 8: 2 Atlas Stone to Shoulder / 2 Burpee Pull-Ups
Minute 9: 1 Atlas Stone to Shoulder / 1 Burpee Pull-Up

STRENGTH - Squat Focus (Speed & Endurance) 
Set 1: 10 Front Squats @ 60% Of your 1RM
10 Dragon Flags
8 Medicine Ball Box Jumps
Rest 90 Seconds and get right back to your Squats 

Set 2: 8 Front Squats @ 70% Of your 1RM
10 Dragon Flags
8 Medicine Ball Box Jumps
:90 Seconds Rest

Set 3: As Many Front  Squats As Possible @ 80% Of your 1RM (Goal is at least 6)
10 Dragon Flags
8 Medicine Ball Box Jumps
:90 Seconds Rest

VOLUME - Load A Bar to 65% of Your 1RM and Set a Clock.
At the Top of Every Minute, Complete 3 Squats. 
Use the reminder of the minute to complete as Many Burpees as Possible. 
First Person to 100 Burpees Wins. But you Still owe the 3 Squat Buy in at the top of each minute. 
___________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY-