"Most humans, in varying degrees, are already dead. In one way or another they have lost their dreams, their ambitions, their desire for a better life. They have surrendered their fight for self-esteem and they have compromised their great potential. They have settled for a life of mediocrity, days of despair and nights of tears. They are no more than living deaths confined to cemeteries of their choice. Yet they need not remain in that state. They can be resurrected from their sorry condition. They can each perform the greatest miracle in the world. They can each come back from the dead..." --Og Mansion

FRIDAY, 22SEPTEMBER2017 - Work For Today
Wave 3/Week 9/Day 5

CONDITIONING - 3 Rounds
100 Foot Bear Walks
100 Foot Gator Walks
100 Foot Crab Walk
100 Foot Burpee Broad Jumps

STRENGTH - Squat Focus (Hypertrophy) 
Set 1: 6 Squats @ 70% 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: 4 Squats @ 80% 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 @ 90% Of your 1RM (Goal is at least 2)
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
:90 Seconds Rest

ASSISTANCE - 4 Rounds of the Following Giant Set
5 Front Squats (As Heavy As Possible)
8 Dumbbell Step-Ups (Each Side - As Heavy As Possible)
10 Toes to Bar
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.

MINDSET - At the Top of Every Minute @ 60% of your 1RM
Minute 1: 2 Squats
Minute 2: 4 Squats
Minute 3: 6 Squats
Minute 4: 8 Squats
...Continue to add 2 reps every minute until you can no longer keep up with the clock.
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