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"Make a radical change in your lifestyle and begin to boldly do things which you may previously never have thought of doing, or been too hesitant to attempt. So many people live within unhappy circumstances and yet will not take the initiative to change their situation because they are conditioned to a life of security, conformity, and conservation, all of which may appear to give one peace of mind, but in reality nothing is more damaging to the adventurous spirit within a man than a secure future. The very basic core of a man's living spirit is his passion for adventure. The joy of life comes from our encounters with new experiences, and hence there is no greater joy than to have an endlessly changing horizon, for each day to have a new and different sun. If you want to get more out of life, you must lose your inclination for monotonous security and adopt a helter-skelter style of life that will at first appear to you to be crazy. But once you become accustomed to such a life you will see its full meaning and its incredible beauty." --Jon Krakauer

SATURDAY, 05JANUARY2019 - Work For Today

Wave 2/Week 6/Day 4


CONDITIONING - Team Competition

In teams of 3, you must complete:

100 Pull-Ups

150 Push-Ups

225 Sit-Ups

300 Squats

75 Burpees

** Only One Athlete can be working at a Time.  
Your Team score is the combined total of all reps.
The Team Must Complete all Reps of one exercise before moving Onto the next.
Fastest Team Wins.


STRENGTH - Bench Press Focus (Power)

Set 1: 8 Pendlay Rows (As heavy As possible - Ramping)

6 Pin Bench Presses @ 70% Of your 1RM

1:00 Minute Flutter Kicks

Set 2: 8 Pendlay Rows (As heavy As possible - Ramping)

4 Pin Bench Presses @ 80% Of your 1RM

1:00 Minute Flutter Kicks

Set 3: 8 Pendlay Rows (As heavy As possible - Ramping)

As Many Pin Bench Presses As Possible @ 90% Of your 1RM (Goal is at least 2)

1:00 Minute Flutter Kicks


ASSISTANCE - 10,9,8,7,6,5,4,3,2,1 Reps of

Single Arm Dumbbell Rows (Each Side)

Dumbbell Incline Bench Press

“V” Sit-Ups

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