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"I started my life with a single absolute: that the world was mine to shape in the image of my highest values and never to be given up to a lesser standard, no matter how long or hard the struggle." --Ayn Rand

SATURDAY, 27JANUARY2018 - Work For Today
Wave 1/Week 4/Day 6

CONDITIONING - 5 Rounds
:30 Seconds Burpee Pull-Ups
:30 Seconds Broad Jumps
:30 Seconds Push-Ups
:30 Seconds Rest

STRENGTH - You Have 30 Minutes to Work up to a 5RM Floor Press
Between Rounds Complete:
10 Full Contact Twists (Each Side)
8 Single Arm Dumbbell Rows (Each Side - As Heavy As Possible)

VOLUME
Set 1: As many  Floor Presses as Possible @ 80% of your 5RM
10 Full Contact Twists (Each Side)

Set 2: 10 Floor Presses @ 80% of Your 5RM
10 Full Contact Twists (Each Side)

Set 3: 10 Floor Presses @ 80% of Your 5RM
10 Full Contact Twists (Each Side)

ASSISTANCE - 4 Rounds of the Following Giant Set
15 Neutral Grip Dumbbell Bench Presses (As Heavy As Possible)
15 Dips (Bench Dips if Necessary)
15 Cable Tricep Extensions (As Heavy As Possible)
:90 Seconds Rest
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