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"Knowing is not enough; You must apply. Willing is not enough: You must do." --Bruce Lee

MONDAY, 19FEBRUARY2018 - Work For Today
Wave 3/Week 8/Day 1

CONDITIONING - 4 Rounds (8:00 Minutes)
:30 Seconds Tire Flips
:30 Seconds Keg Clean & Press
:30 Seconds Goblet Squats
:30 Seconds Rest

STRENGTH - You Have 30 Minutes to Work up to a 3RM Double Paused Deadlift
Between Rounds Complete:
10 Toes To Bar
:90 Seconds Jump Rope

VOLUME
Set 1: As many Double Paused Deadlifts as Possible @ 80% of your 3RM
10 Toes To Bar
:90 Seconds Jump Rope

Set 2: 8 Double Paused Deadlifts @ 80% of your 3RM
10 Toes To Bar
:90 Seconds Jump Rope

Set 3: 8 Double Paused Deadlifts @ 80% of your 3RM
10 Toes To Bar
:90 Seconds Jump Rope

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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