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"Integrity is the antithesis of compromise and the sworn enemy of comfort. It bases its decisions not on how much discomfort we might be able to avoid, but on how much we need to avoid the compromise of comfort." --Craig D. Lounsbrough

CONDITIONING - With A Partner
Partner A: 5 Burpees, 5 Juming Squats, 15 Mountain Climbers
Partner B: 200 Meter Sprint
If you get done before your partner, you get to rest.  If not, you go. It's not peer pressure...It's just your turn....

STRENGTH - Bench Focus (Speed & Endurance) 
Set 1: 10 Single Arm Landmine Rows (Each Side) 
10 Bench Presses @ 60% Of your 1RM
10 Knees to Elbows
:30 Seconds Battle Ropes or Bodyweight Manmakers
Rest 90 Seconds and get right back to your Bench 

Set 2: 8 Single Arm Landmine Rows (Each Side)
8 Bench Presses @ 70% Of your 1RM
10 Knees to Elbows
:30 Seconds Battle Ropes or Bodyweight Manmakers
:90 Seconds Rest

Set 3: 6 Single Arm Landmine Rows (Each Side)
As Many Bench Presses As Possible @ 80% Of your 1RM (Goal is at least 6)
10 Knees to Elbows
:30 Seconds Battle Ropes or Bodyweight Manmakers
:90 Seconds Rest

ASSISTANCE - 4 Rounds of the Following Giant Set
12 Dumbbell Rows - each side (As Heavy As Possible - Ramping)
8 Close Grip Bench Presses (As Heavy As Possible - Ramping)
12 Dumbbell Floor Presses (As Heavy As Possible - Ramping)
:90 Seconds Rest

STRONGMAN - OPEN GYM Until 11:30am
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