THANKS FOR THE HELP YOKE SQUAD!

THANKS FOR THE HELP YOKE SQUAD!

"Is security a Utopian goal or is it another word for rut?...Where would the world be if all men sought security and had not taken risks or gambled with their lives on the chance that, if they won, life would be different and richer?...We shall let the reader answer this question for himself: Who is the happiest man, he who has braved the storm of life and lived, or he who stayed on the shore and merely existed?" -Hunter S. Thompson

MONDAY, 15APRIL2019 - Work For Today

Wave 2/Week 11/Day 1


CONDITIONING - As Many Rounds As Possible in 10 Minutes

Partner A: 

3 Burpees

4 Push-Ups

5 Star Jumps

Partner B: 120 Foot Bear Walk

...Vacillate positions. If you get done before your partner, you get to rest.  If you don't, then No rest for you. 


STRENGTH - 5 Rounds - Adding Weight Everywhere you are able to

3 Circus Dumbbell Cleans Each Side - (Clean ONLY) - 2 Hands on DB

2 Deadlifts (Aim to break 90%) or A single & PR if you KNOW it is there!

5 Glute Ham Raise Halos (Each Side)

50 Foot Zercher Yoke Carry 

10 Dragon Flags

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


ASSISTANCE - 20, 15, 10 Reps of

Rack Puils (Just Below the Knee) - HEAVY

Seal Rows or T-Bar Rows

Sandbag Squats

:30 Seconds Face Pulls Between Rounds

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