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"Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip." --Dean Karnazes

SATURDAY, 16FEBRUARY2019 - Work For Today

Wave 1/Week 1/Day 4


EVIL AMY’S CONDITIONING - At The Top fo Every Minute for 10 Minutes

10 Kettlebell Swings

5 Burpees

Plank for the remainder for the Minute


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

3 Keg & Presses

6 Pendlay Rows - As close to Bench Press weight as Possible

6 Close Grip Bench Presses - (Aim to break 80%)

50 Foot Gator Walk

25 Foot Single Arm Plank Rows - Each Side

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - As Many Rounds As Possible in 12 Minutes

10 Dumbbell Incline Bench Presses

10 Dips (Bench Dips if Necessary - But add weight if you are able)

10 Skull Crushers

Diamond Push-Ups or Close grip Push-Ups until Failure. 

Rest 2 Minutes and go again. 

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