"The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself." --Mark Caine

"When I dare to be powerful - to use my strength in the service of my vision, then it becomes less and less important whether I am afraid." --Audre Lorde

FRIDAY, 20SEPTEMBER2019 - Work For Today

Wave 2/Week 8/Day 3


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

50 Foot Duck Walk (Engage Butt - Push Knees Out - Look Really Stupid)

5 Squats (Aim to break 85%)

4 Atlas Stone Loads to Platform or 4 Tire Flips Outside

7 Plate Halos (Each Side)

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


ASSISTANCE - 12 Minutes

Minute 1: As Many Front Squats As Possible @ 60% of Your 1RM 

Minute 2: Kettlebell Goblet Squats

Minute 3: Kettlebell Walking Lunges

Minute 4: Rest

Minute 5: As Many Front Squats As Possible @ 50% of Your 1RM

Minute 6: Kettlebell Goblet Squats

Minute 7: Kettlebell Walking Lunges

Minute 8: Rest

Minute 10: As Many Front Squats As Possible @ 40% of Your 1RM

Minute 11: Kettlebell Goblet Squats

Minute 12: Kettlebell Walking Lunges


CONDITIONING - 4 Square Prowler Sprints - 5 Rounds

It’s almost Halloween…You will be Chased…Run Faster…

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