"There is no passion to be found in playing small - in settling for a life that is less than the one you are capable of living." --Nelson Mandela

FRIDAY, 11AUGUST2017 - Work For Today
Wave 1/Week 3/Day 5

STRONGMAN CONDITIONING - 3 Rounds
5 Atlas Stone To Shoulder
200 Foot Prowler Sprint
5 Atlas Stone Over Bar
200 Foot Prowler Sprint
100 Foot Atlas Stone Carry
200 Foot Prowler Sprint

STRENGTH - Squat or FRONT 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

CONDITIONING - “Bring Sally Up” Squats  @ 30% of Your 1RM. 
Find the Song, “Flower” by Moby.  Hit play and then follow the lyrics. Every time it says bring Sally Up - Stand.  Every time it Says, Bring Sally Down, Drop into the hole and stay there until you can called to stand.  You can also lighten up the load and do front squats if You so Choose...
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