"Somehow we've come to believe that greatness is only for the chosen few, for the superstars. The truth is, greatness is for us all. This is not about lowering expectations; it’s about raising them for every last one of us. Greatness is not in one special place, and it's not in one special person. Greatness is everywhere somebody is trying to find it." --Nike

SATURDAY, 16MARCH2019 - Work For Today

Wave 2/Week 5/Day 4


ABUSIVE AMY’S CONDITIONING - 3 Rounds

5 Burpees 

10 Push-ups or 5 Handstand Push-Ups

20 “V” Sit-ups

30 Squats or Rows With an Empty BB (If Your legs are Destroyed From yesterday)

40 Lunges (20 Each Side) or Sit-Ups if your Legs hate you

50 Jumping Jacks

60 Second RKC Plank


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

6 Chest to Bar Pull-Ups or 12 Inverted Rows

6 Incline Log Bench or Swiss Bar Flat Bench Presses (Aim to break 80%)

8 Toes to Bar

1:00 Minute Jump Rope

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


ASSISTANCE - 4 Rounds

:30 Seconds Dumbbell Squeeze Presses

:30 Seconds Regular Dumbbell Bench Presses

:30 Seconds Push-Ups

:30 Seconds Rest

…Use the same dumbbells, take no rest between exercises

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