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"We may place blame, give reasons, and even have excuses; but in the end, it is an act of cowardice to not follow your dreams." --Steve Maraboli

FRIDAY, 23FEBRUARY2018 - Work For Today
Wave 3/Week 8/Day 5

CONDITIONING - 10 Rounds of Prowler Relay Races in Teams of 3
60 Feet Low Handles
60 Feet High Handles

STRENGTH - You Have 30 Minutes to Work up to a 5RM 3 Second Pause Squat
Between Rounds Complete:
10 Dragon Flags
100 Foot Broad Jumps

VOLUME
Set 1: As many 3 Second Pause Squats as Possible @ 80% of your 5RM
10 Dragon Flags

Set 2: 10 - 3 Second Pause Squats @ 80% of your 5RM
10 Dragon Flags

Set 3: 10 - 3 Second Pause Squats @ 80% of your 5RM
10 Dragon Flags

ASSISTANCE - 4 Rounds of the Following Giant Set
10 Dumbbell Step-Ups (Each Side)
10 Good Mornings (Pins set at bottom of deadlift height)
8 Dumbbell Windmills (Each Side)
:90 Seconds Rest

CONDITIONING - At the Top of Every minute
Minute 1: 2 Squats @ 60% of Your 1RM
Minute 2: 4 Squats @ 60% of Your 1RM
Minute 3: 6 Squats @ 60% of Your 1RM
* Continue to add reps Every Round until you can no longer Keep up with the Clock
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