"My job is not to be easy on people. My job is to make them better." --Steve Jobs

SATURDAY, 16SEPTEMBER2017 - Work For Today
Wave 3/Week 8/Day 6

CONDITIONING - At the Top of Every Minute for 12 Minutes
5 Burpees
5 Squats
5 Push-Ups
15 Mountain Climbers
15 Jumping Jacks

STRENGTH - Bench Focus (Speed & Endurance) 
Set 1: 8 Single Arm Landmine Rows (Each Side) 
8 Bench Presses @ 65% 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: 6 Single Arm Landmine Rows (Each Side)
6 Bench Presses @ 75% Of your 1RM
10 Knees to Elbows
:30 Seconds Battle Ropes or Bodyweight Manmakers
:90 Seconds Rest

Set 3: 4 Single Arm Landmine Rows (Each Side)
As Many Bench Presses As Possible @ 85% Of your 1RM (Goal is at least 4)
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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