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"There is no chance, no destiny, no fate, that can hinder or control the firm resolve of a determined soul." --Ella Wheeler Wilcox

SATURDAY, 03FEBRUARY2018 - Work For Today
Wave 2/Week 5/Day 6

CONDITIONING - Deck of Cards Workout
Complete the number of Reps Corresponding with the number on the Card. Face Cards = 10 Reps, Aces = 11

HEARTS: Burpees
SPADES: Jumping Lunges (Each Leg)
DIAMONDS: Plate Touches
CLUBS: Hollow Rocks x2 (8 of Clubs = 16 Hollow Rocks)

STRENGTH - You Have 30 Minutes to Work up to a 1RM Close Grip Bench Press
Between Rounds Complete:
5 Yates Rows (As Heavy As Possible)
10 Windshield Wipers (Each Side)
30 Double Unders or :90 Seconds Regular Rope Jumps

VOLUME
Set 1: As many Close Grip Bench Presses as Possible @ 80% of your 1RM
5 Yates Rows (As Heavy As Possible)
10 Windshield Wipers(Each Side)

Set 2: 5 Close Grip Bench Presses @ 80% of your 1RM
5 Yates Rows (As Heavy As Possible)
10 Windshield Wipers (Each Side)

Set 3: 5 Close Grip Bench Presses @ 80% of your 1RM
5 Yates Rows (As Heavy As Possible)
10 Windshield Wipers (Each Side)

ASSISTANCE - 4 Rounds of the Following Giant Set
15 Neutral Grip Standing Dumbbell Strict Presses  (As Heavy As Possible)
10 Plyometric Push-Ups (onto plates stacked on both sides of you)
15 Rope or Banded Tricep Extensions (As Heavy As Possible)
:90 Seconds Rest

OPEN GYM UNTIL 11:30!
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