"The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself." --Mark Caine

WEDNESDAY, 31JANUARY2018 - Work For Today
Wave 2/Week 5/Day 3

CONDITIONING - As Many Rounds As possible in 10 Minutes
10 Pull-Ups
10 Single Arm Dumbbell Clean & Press (Left Side)
10 Single Arm Dumbbell Clean & Press (Right Side)
10 Burpees

STRENGTH - You Have 30 Minutes to Work up to a 5RM Barbell, Log or Axle Strict Press
Between Rounds Complete:
5 Weighted Chin-Ups (Ramping up to A Top Set)
20 “V” Sit-Ups

VOLUME
Set 1: As many Strict Presses as Possible @ 80% of your 5RM
5 Weighted Chin-Ups (Ramping up to A Top Set)
20 “V” Sit-Ups

Set 2: 10 Strict Presses as Possible @ 80% of your 5RM
5 Weighted Chin-Ups (Ramping up to A Top Set)
20 “V” Sit-Ups

Set 3: 10 Strict Presses as Possible @ 80% of your 5RM
5 Weighted Chin-Ups (Ramping up to A Top Set)
20 “V” Sit-Ups

ASSISTANCE - As Many Rounds As Possible in 10 Minutes
15 "Z" Presses
15 Lateral Raises
15 Dumbbell Pull-Overs
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