"You were born with potential. You were born with goodness and trust. You were born with ideals and dreams. You were born with greatness. You were born with wings. You are not meant for crawling, so don't. You have wings. Learn to use them." --Rumi

FRIDAY, 25JANUARY2019 - Work For Today

Wave 3/Week 9/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 Squats As Possible @ 80% of Your 1RM 

Minute 2: Kettlebell Goblet Squats

Minute 3: Walking Lunges

Minute 4: Rest

Minute 5: As Many Squats As Possible @ 70% of Your 1RM

Minute 6: Kettlebell Goblet Squats

Minute 7: Walking Lunges

Minute 8: Rest

Minute 10: As Many Squats As Possible @ 60% of Your 1RM

Minute 11: Kettlebell Goblet Squats

Minute 12: Walking Lunges


ASSISTANCE - 3:00 Minutes Work / 1:00 Minute Rest for 3 Rounds

12 Seconds Stiff Leg Deadlifts

12 GHR or Reverse Hyper or 45 Degree Back Raise

6 Single Leg Squats (Each Side) - use object for balance if needed

100 Foot Side Straddle Walks w/ Hip Circle or Resistance Bands

6-12 Foot Butt Walk


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

150 Foot Yoke Walk At 35% of Your 1RM

Hold Plank Position for the Reminder of the Minute

Work your transitions and foot speed.

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