"Never be bullied into silence. Never allow yourself to be made a victim. Accept no one's definition of your life; define yourself." --Harvey Fierstein

SATURDAY, 28OCTOBER2017 - Work For Today
Wave 2/Week 4/Day 6

TEAM CONDITIONING - For 10 Rounds
:20 Seconds Max Reps Kettlebell Swings
:20 Seconds Max Reps Burpees
:20 Seconds Rest

STRENGTH - Bench Focus (Hypertrophy) 
Set 1: 8 Bent Over Rows (As Heavy As possible - Ramping)
8 Close Grip Bench Presses @ 65% Of your 1RM
10 Dragon Flags
8 Kettlebell or Dumbbell Windmills (Each Side)
Rest 90 Seconds and get right back to your Bench  

Set 2: 6 Bent Over Rows (As Heavy As possible - Ramping)
6 Close Grip Bench Presses @ 75% Of your 1RM
10 Dragon Flags
8 Kettlebell or Dumbbell Windmills (Each Side)
:90 Seconds Rest

Set 3: 4 Bent Over Rows (As Heavy As possible - Ramping)
As Many Close Grip Bench Presses As Possible @ 85% Of your 1RM (Goal is at least 4)
10 Dragon Flags
8 Kettlebell or Dumbbell Windmills (Each Side)
:90 Seconds Rest

ASSISTANCE - 3 Rounds of the Following Giant Set
15 Neutral Grip Dumbbell Bench Presses (As Heavy As Possible - Ramping)
15 Dips (Bench Dips if Necessary)
20 Band or Cable Trice Extensions (As Heavy As Possible)

STRONGMAN - OPEN GYM UNTIL 11:30!!
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