Screen Shot 2019-07-05 at 6.12.48 PM.png

"Guess what? 'Someday' almost never comes around. It gets lost somewhere between the shouda, woulda, couldas of your life. Let go of whatever is holding you back and dare to live - boldly, bravely, and courageously - now. Remember, none of these elements mean you have to be fearless. It's absolutely okay to be afraid. Acknowledge that part of yourself and then push beyond that fear, whatever it may be. I'm not brave...I'm just taking every opportunity to live." --Kendra Thomas

SATURDAY, 06JULY2019 - Work For Today

Wave 3/Week 8/Day 4


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 GIANT SET - Bench Focus (Speed & Endurance) 

Set 1: 12 Seal Rows or Chest Supported Rows (As Heavy As Possible) 8 Floor Presses @ 65% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

6 Medicine Ball Slams

Rest 90 Seconds and get right back to your Bench 


Set 2: 10 Seal Rows or Chest Supported Rows (As Heavy As Possible)

7 Floor Presses @ 75% Of your 1RM

:30 Seconds Hanging “L” Sit Holds

6 Medicine Ball Slams

:90 Seconds Rest


Set 3: 8 Seal Rows or Chest Supported Rows (As Heavy As Possible)

As Many Floor Presses As Possible @ 85% Of your 1RM (Goal is at least 4)

:30 Seconds Hanging “L” Sit Holds

6 Medicine Ball Slams


TECHNIQUE GIANT SET - 4 Rounds

8 Seal Rows or Chest Supported Rows (As Heavy As Possible)

5 Strict Presses @ 70% of Your 1RM

:30 Seconds Hanging “L” Sit Holds

:60 seconds Rest between rounds

Focus on your form, technique and set up. Make sure you use the muscle you are supposed to be using!


ASSISTANCE FINISHER - 2 Rounds

:40 Second Work At each Station / :20 Seconds to Rest and Rotate. Moderate to lighter Weights on All Exercises

Station 1: Max Reps Neutral Grip Dumbbell Bench Press

Station 2: Max Reps Dips (Bench Dips if Necessary 

Station 3: Max Reps Plyometric Push-Ups onto Jump Boxes to Stacked Plates

Station 4: Max Reps Tricep Extensions

Station 5: 1 Minute Rest

______________________________________________________________________

NEVERsate@Gmail.com                -dieEMPTY-