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"We do two things here...We work hard - And We win.  The reason we win is that we work hard.  So really, we only do one thing here.  If you don't want to work hard, don't waste my time." --Oxford Boxing team welcome message.

SATURDAY, 28APRIL2018 - Work For Today
Wave 2/Week 6/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: Pull-Ups or Inverted Rows
DIAMONDS: Hollow Rocks x2 (6 of Diamonds = 12 Reps)
CLUBS: Jumping Lunges (Each Side)

SPEED
At the top of every minute for 10 Minutes, Complete:
3 Bench Presses @ 65% of your 1RM
12 Hollow Rocks

ASSISTANCE - 5 Rounds of the Following Giant Set
20 Barbell Rows (As Heavy As Possible)
20 Barbell Shrugs (As Heavy As Possible)
10 Dumbbell Incline Bench Presses
10 Dragon Flags
:90 Seconds Rest

STRONGMAN - OPEN GYM Until 11:30!
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