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"The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur." -Vince Lombardi

SATURDAY, 07OCTOBER2017 - Work For Today
Wave 1/Week 1/Day 6

CONDITIONING - As Many Rounds As Possible in 10 Minutes
Partner A: 
3 Burpees
4 Push-Ups
5 Star Jumps
Partner B: 120 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 - Bench Focus (Hypertrophy) 
Set 1: 10 Bent Over Rows (As Heavy As possible - Ramping)
10 Bench Presses @ 60% 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: 8 Bent Over Rows (As Heavy As possible - Ramping)
8 Bench Presses @ 70% Of your 1RM
10 Dragon Flags
8 Kettlebell or Dumbbell Windmills (Each Side)
:90 Seconds Rest

Set 3: 6 Bent Over Rows (As Heavy As possible - Ramping)
As Many Bench Presses As Possible @ 80% Of your 1RM (Goal is at least 6)
10 Dragon Flags
8 Kettlebell or Dumbbell Windmills (Each Side)
:90 Seconds Rest

ASSISTANCE - 4 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)
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.

STRONGMAN - OPEN GYM UNTIL 11:30! 
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