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"We do two things here. We work Hard and We win. The Reason we win i that we work hard. So really, we do one thing here. And if you are not willing to work hard, then don't waste our time."

SATURDAY, 02MARCH2019 - Work For Today

Wave 1/Week 3/Day 4



EVIL AMY’S CONDITIONING  

:20 Seconds Jumping Squats

:10 Seconds Deficit Push-Ups

For 8 Rounds (4:00 Minutes)

Rest 1 Minute 



:20 Seconds Jumping Lunges

:10 Seconds Hollow Rocks

For 8 Rounds (4:00 Minutes)

Rest 1 Minute



:20 Seconds Kettlebell Swings

:10 Seconds Plank

For 8 Rounds (4:00 Minutes)

Rest 1 Minute



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

8 Single Arm Dumbbell Rows (Each Side)

4 Bench Presses (Aim to break 85%)

8 Windshield Wipers (Each Side)

1:00 Minute Kettlebell Swings (Go Heavy to work Your Grip)

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



ASSISTANCE - Bench press Add/Drop Set

Start with the bar.  Perform 10 reps

Add 10 - 20lbs. Perform 10 Reps

Add 10 - 20lbs. Perform 10 Reps

Add 10 - 20lbs. Perform 10 Reps

….Continue to add weight each round until you are no longer able to.

Then work your way back down the ladder using the same weight jumps

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