"The moment we believe that success is determined by an ingrained level of ability as opposed to resilience and hard work, we will be brittle in the face of adversity." --Josh Waitzkin

FRIDAY, 15SEPTEMBER2017 - Work For Today
Wave 3/Week 8/Day 5

CONDITIONING - 3 Rounds
100 Foot Bear Walk Forward
100 Foot Bear Walk Backward
100 Foot Gator Walk Forward
100 Foot Gator Walk Backward
100 Foot Crab Walk Forward
100 Foot Crab Walk Backward

STRENGTH - Squat Focus (Power)
Set 1: 8 Burpee Broad Jumps
5 Squats @ 75% Of your 1RM
:30 Seconds Hollow Rocks
Rest 90 Seconds and get right back to your Squats 

Set 2: 8 Burpee Broad Jumps
3 Squats @ 85% Of your 1RM
:30 Seconds Hollow Rocks
:90 Seconds Rest

Set 3: 8 Burpee Broad Jumps
As Many Squats As Possible @ 95% Of your 1RM (Goal is at least 1)
:30 Seconds Hollow Rocks
:90 Seconds Rest

WIDOWMAKER - Drop the Weight on the Bar back to 70% and Complete As Many Squats As Possible in one Set. Your goal is 15-20 Reps. No Re-racking the Bar

ASSISTANCE - 3 Rounds of the Following Giant Set
8 Barbell Bulgarian Split Squats (As Heavy As Possible - Each Side)
12 Barbell Walking Lunges (As Heavy As Possible - Each Side)
8 Hands Free SSB Step-Ups - Each Side (As Heavy As Possible)
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