"I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself." --D. H. Lawrence

WEDNESDAY, 18JULY2018 - Work For Today
Wave 1/Week 6/Day 3

CONDITIONING - 4 Rounds
Choose a Weight that you either need to cut for an upcoming competition or a weight that maybe you would like to lose in body fat....This drill will help you make good decisions next time you drive past a fast food place...
 
200 Meter Run With a Medicine Ball, Plate or Kettlebell
20 Bodyweight Jumping Lunges
200 Meter Run With a Medicine Ball, Plate or Kettlebell
20 Jumping Squats with your "Extra Weight"
...Consider Your life choices. 

STRENGTH - You Have 30 Minutes to Work up to a 3RM Floor Press
Between Rounds Complete:
10 Kettlebell or Dumbbell Side Bends (Each Side)
8 Single Arm Dumbbell Rows (Each Side - As heavy As Possible)

VOLUME - 3 Rounds
Set 1: As many  Floor Presses as Possible @ 80% of your 3RM
10 Kettlebell or Dumbbell Side Bends (Each Side)
Set 2: 8 Floor Presses @ 80% of Your 3RM
10 Kettlebell or Dumbbell Side Bends (Each Side)
Set 3: 8 Floor Presses @ 80% of Your 3RM
10 Kettlebell or Dumbbell Side Bends (Each Side)

MINDSET - Push-Up/Dip Challenge OR HANDSTAND HOLD CHALLENGE
Begin in a standing position.
Drop and Complete 1 Push-Up
Return to standing position
Drop and Complete 2 Push-Ups
Return to standing position
Drop and Complete 3 Push-Ups
Return to standing position
….Work you way up to 15 Push-Ups, then work your way back down the ladder. No rest on this one.

Or 

HANDSTAND HOLD CHALLENGE...Hopefully we will break some records and no more noses this week...
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