GMY CLOSED SATURDAY FOR LABOR DAY WEEKEND! NORMAL HOURS MONDAY!

Enjoy the holiday Everyone!

"Death twitches my ear. 'Live,' he says, 'I am coming.'" --Virgil

FRIDAY, 30AUGUST2019 - Work For Today

Wave 2/Week 5/Day 3


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

5 Tire Jumps (Jumps in and Out of the Tire) - Regular Box Jumps if Needed

2 Pause Squats (Aim to break 90%) - HAVE A SPOTTER OR THE ARMS!

100 Foot Single Arm Farmer’s Walk (As Close to Bodyweight as Possible)

Sled Rows From Plank Position (Front or Side)

Single Arm Dumbbell DropSet - 4 Sets, 6 Reps per Set

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


ASSISTANCE - At the Top of Every Minute For 12 Minutes (Same Barbell)

ODD Minutes: 5 Bulgarian Split Squats Each Side 

EVEN Minutes: 10 DEEP Close Stance Squats


MINDSET CONDITIONING - Set a Clock for 7 Minutes

Perform Dumbbell Lunges or Step-ups until you Run out of time. 


But Every time you Stop for more than a 3 Count or you Have to Put the Dumbbells Down, you owe 5 Burpees Before starting again.  Don’t go home wishing you would have went heavier, harder or longer on this…

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