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"It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience." --Julius Caesar

"Never be bullied into silence. Never allow yourself to be made a victim. Accept no one's definition of your life; define yourself." --Harvey Fierstein

MONDAY, 08JANUARY2018 - Work For Today
Wave 1/Week 2/Day 1

CONDITIONING - 5 Rounds
:30 Seconds Kettlebell Swings
:30 Seconds Hanging "L" Sit Holds
:30 Seconds Medicine Ball Slams

STRENGTH - You Have 30 Minutes to Work up to a 5RM Double Paused Deadlift (Pause 1” off the floor then 2nd Pause right below the knee)
Between Rounds Complete:
10 Toes To Bar
100 Foot Sled Push

VOLUME
Set 1: As many Double Paused Deadlifts as Possible @ 80% of your 5RM
10 Toes To Bar
100 Foot Sled Push

Set 2: 10 Double Paused Deadlifts @ 80% of your 5RM
10 Toes To Bar
100 Foot Sled Push

Set 3: 10 Double Paused Deadlifts @ 80% of your 5RM
10 Toes To Bar
100 Foot Sled Push

ASSISTANCE - 4 Rounds of the Following Giant Set
10 Pendlay Rows
6 Stiff Leg Deadlifts
12 Weighted Back Extensions/ Reverse hyper or Glute Ham Raises
:90 Seconds Rest
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