"Don't ever, ever, believe anyone who tells you that you can just get by, by doing the easiest thing possible. Because there's always somebody behind you who really wants to do what you're doing. And they're going to work harder than you if you're not working hard." --Maria Bartiromo

FRIDAY, 09NOVEMBER2018 - Work For Today 

Wave 3/Week 10/Day 3


CONDITIONING - 3 Rounds or For 10 Minutes (Whichever comes First)

50 Foot Bear Walk Forward

50 Foot Bear Walk Backward

50 Foot Gator Walk Forward

50 Foot Gator Walk Backward

50 Foot Crab Walk Forward

50 Foot Crab Walk Backward


STRENGTH - SQUAT - TESTING

3 Reps @ 50% of Your 1RM

3 Reps @ 62% of Your 1RM

3 Reps @ 75% of Your 1RM

2 Reps @ 80% of Your 1RM

1 Rep @ 90% of Your 1RM

1 Rep @ 95% of Your 1RM

1 Rep @ 102% of Your 1RM

BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly.


Between Attempts, Complete: 

20 Kettlebell Swings

:30 Second “L” Sit Hold


MINDSET FINISHER 

8 Rounds (4:00 Minutes)

:20 Seconds Good Mornings

:10 Seconds Explosive Box Squats


1:00 Minute Flutter Kicks as Rest


8 Rounds (4:00 Minutes)

:20 Seconds Bulgarian Split Squats

:10 Seconds Explosive Front Squats


1:00 Minute Flutter kicks 

________________________________________________________________________

NEVERsate@Gmail.com                    -dieEMPTY-