"Don't ever, ever, believe anyone who tells you that you can just get by, by doing the easiest thing possible. Because there's always somebody behind you who really wants to do what you're doing. And they're going to work harder than you if you're not working hard." --Maria Bartiromo

SATURDAY, 21JULY2018 - Work For Today
Wave 1/Week 6/Day 6

CONDITIONING - At the Top of Every Minute Until You can no longer keep up with the clock:
5 Burpees
5 Squats
5 Push-Ups
15 Mountain Climbers
15 Jumping Jacks

SPEED - At the Top of Every Minute for 12 Minutes
3 Banded Bench Presses @ 50% of Your 1Rep Maximum
15 Hollow Rocks

SPEED - At the Top of Every Minute for 12 Minutes
3 Strict Overhead Presses @ 50% of your 1RM
6 Single Arm Dumbbell Rows (Each Side)

ASSISTANCE - 3 Rounds of the Following Giant Set
12 Dumbbell Incline Bench Presses (As Heavy As Possible)
10 Reverse Grip (Supinated) single arm tricep extensions (As Heavy As Possible)
10 Dumbbell Lateral Raises
10 Rear Delt Flyes
:90 Seconds Rest

STRONGMAN - OPEN GYM UNTIL 11:30
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