"Because that's the ugly truth about heroism: the tests don't start when you're ready or stop when you're tired. You don't get time-outs, warm-ups, or bathroom breaks. You may have a headache or find yourself - the way Norina did - in a skirt and heels in a school hallway becoming slick with your own blood." -- Excerpt from "Natural Born Heroes" about Norina Bentzel, a 42 year old grade school principal who fought off a crazed Army veteran wielding a machete, attempting to kill the school's students.
MONDAY, 25MARCH2019 - Work For Today
Wave 2/Week 7/Day 1
CONDITIONING - For 8 Minutes
ODD MINUTES: Max Reps Pull-Ups and Dips
EVEN MINUTES: Max Reps Dead Bugs and Box Jumps
*Do pull-ups until you fail then do dips until you fail, then back to pull-ups. Stay within the time restraints.
STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to
3 Sandbag Over Shoulder
8 Deadlifts (Aim to break 80%)
8 Burpee Lateral Jumps
50 Foot Singe Arm Farmer’s Walk - Each Side (HEAVY)
6 Glute Ham Raise Halos (Each SIde)
No Rest Between Exercises. Stay Focused. Rest as long as it takes you to add weight Between Rounds.
ASSISTANCE FINISHER - As many rounds as possible In 10 minutes
7 Good Mornings with the Pins Set to the Start of Deadlift height.
7 Bulgarian split squats (Each Side)
15 Glute Ham Raise, Rev Hyper or 45 Degree Back Raise