"We must all suffer one of two things: the pain of discipline or the pain of regret and disappointment." --Jim Rhone

WEDNESDAY, 11JULY2018 - Work For Today
Wave 1/Week 6/Day 3

CONDITIONING - As Many Rounds As Possible in 9 Minutes
5 Pull-Ups
10 Push-Ups
15 Squats

STRENGTH - You Have 30 Minutes to Work up to a 3RM Barbell Strict Press
Between Rounds Complete:
3 Weighted Pull-Ups (As Heavy As Possible)
20 “V” Sit-Ups
:30 Seconds Battle Ropes

VOMUME: 3 Rounds
As Many Strict Presses as Possible in :60 Seconds @ 70% of Your Top Set
Immediately, As Many Pull-Ups as Possible in :60 Seconds
:60 Seconds Rest. 

Re-Rack as often as needed but get a LOT of reps in here! 

MINDSET - Tabata Z Presses
4 Minutes till freedom people. 
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