"Most people would be better if they had a little more pain in their lives." - Barkely Marathon Runner

MONDAY, 30SEPTEMBER2019 - Work For Today

Wave 2/Week 11/Day 1


CONDITIONING - As Many Rounds As Possible in 10 Minutes

Partner A: 

3 Burpees

4 Push-Ups

5 Star Jumps

Partner B: 200 Foot Sprint or 200 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 - 5 Rounds - Adding Weight Everywhere you are able to

3 Circus Dumbbell Cleans Each Side - (Clean ONLY) - 2 Hands on DB

2 Deadlifts (Aim to break 90%) or A single & PR if you KNOW it is there!

5 Glute Ham Raise Halos (Each Side)

3 Max Distance Broad Jumps

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


ASSISTANCE - 20, 15, 10 Reps of

Snatch Grip Deadlifts - HEAVY

Seal Rows or T-Bar Rows

Sandbag Squats

:30 Seconds Face Pulls Between Rounds

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