"Greatness is not a function of circumstance. Greatness, it turns out, is largely a matter of conscious choice, and discipline." --James C. Collins, Good to Great

WEDNESDAY, 21AUGUST2019 - Work For Today

Wave 2/Week 4/Day 3


CONDITIONING - For 8 Minutes

ODD MINUTES: Max Effort Burpee Broad Jumps / Animal Walks

EVEN MINUTES: Max Effort Banded Squats or Side Straddle Walks

(Bodyweight with band around your knees on both)


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

50 Foot Seated Arm Over Arm Sled Drag

50 Foot Back Peddle Sled Drag (Returning the Rope)

2 Split Jerks or “Z” Presses (Aim to break 90%)

6 Hanging Rainbows (Each Side)

3x agility Ladder

20 Double Unders or 1:00 Minute Jump Rope

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


ASSISTANCE - 3 Rounds

Max Reps Earthquake/Bamboo Bar Overhead Press

Max Reps Dumbbell Lateral Raises

Max Reps Close Grip Push-Ups

1:00 Minute Plank

2:00 Minutes Rest and Go again

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