"We become what we want to be by consistently being what we want to become each day." --Richard G. Scott

FRIDAY, 11JANUARY2019 - Work For Today

Wave 3/Week 7/Day 3


CHOOSE YOUR OWN ADVENTURE - We will break into Groups. Go in Whichever Order you would like, each station will be 12 Minutes. 


STRENGTH - 12 Minutes

Minute 1: As Many Box Squats As Possible @ 65% of Your 1RM (Goal + 8)

Minute 2: Hollow Rocks

Minute 3: Step-Ups (High)

Minute 4: Rest

Minute 5: As Many Box Squats As Possible @ 75% of Your 1RM (Goal + 6)

Minute 6: Hollow Rocks

Minute 7: Step-Ups (High)

Minute 8: Rest

Minute 10: As Many Box Squats As Possible @ 65% of Your 1RM (Goal + 8)

Minute 11: Hollow Rocks

Minute 12: Step-Ups (High)


ASSISTANCE - Double Tabata - 12 minutes

For 8 Rounds (or 4:00 Minutes)

:20 Seconds Bulgarian Split Squats (Switch sides each Round)

:10 Seconds Rest


1:00 Minute Rest 


For 8 Rounds (or 4:00 Minutes)

:20 Seconds Jumping Lunges

:10 Seconds Rest


STRONGMAN CONDITIONING - At the Top of Every Minute for 12 Minutes

100 Foot Yoke Walk At 70% of Your 1RM

Hold Plank Position for the Reminder of the Minute

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