"It is impossible to live without failing at something, unless you live so cautiously that you might has well not have lived at all, in which case you have failed by default." --J. K. Rowling

WEDNESDAY, 20JUNE2018 - Work For Today
Wave 1/Week 3/Day 3

CONDITIONING - 20, 15, 10 Reps of
Burpee Pull-Ups
Knees to Elbows
200 Meter Run Holding a Medicine Ball Between Rounds

STRENGTH - You Have 30 Minutes to Work up to a 3RM Close Grip Bench Press
Between Rounds Complete:
10 Windshield Wipers (Each Side)
:30 Seconds Battle Ropes
:90 Seconds Rest

VOLUME - 3 Rounds
Set 1: As many Close Grip Bench Presses as Possible @ 80% of your 3RM
10 Windshield Wipers(Each Side)
Set 2: 8 Close Grip Bench Presses @ 80% of your 3RM
10 Windshield Wipers (Each Side)
Set 3: 8 Close Grip Bench Presses @ 80% of your 3RM
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
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