"We will attack this day with an enthusiasm unknown to mankind." --Jim Harbaugh

FRIDAY, 16AUGUST2019 - Work For Today

Wave 1/Week 3/Day 3

STRONGMAN CONDITIONING - At the Top of Every Minute for 10 minutes 

2 Burpees

100 Foot Farmer’s, Keg or Sandbag Carry At Bodyweight 

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

3 Box Jumps (High)

6 Squats (Aim to break 80%) - Whatever Bar or Variation you want

5 Kettlebell Snatches (Each Side)

4 Atlas Stone Loads to Platform

8 Bandy Twisty Things (Each Side)

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

ASSISTANCE - 3 Rounds - Drop the Weight On the Bar and Complete:

5 Tempo Squats @ 50% of Your 1RM (4 Seconds Down, 4 Second Pause, 4 Seconds Up)

Max Distance Keg Carry (At Bodyweight) - Goal is at least 200 Feet 

:30 Second Wall Sit

2:00 Minutes Rest Between Rounds

FINISHER - Bring Sally Up Squats (Front, Back, Goblet, Your choice).

Choose a Variation.

Hit “Play” on Moby’s “Flower” Song

Follow the Lyrics.  Stay in the Bottom of the Hole until the Song tells you to “Bring Sally up” Where you will stand. 

_________________________________________________________________                      -dieEMPTY-