"You were born with potential. You were born with goodness and trust. You were born with ideals and dreams. You were born with greatness. You were born with wings. You are not meant for crawling, so don't. You have wings. Learn to use them." --Rumi

SATURDAY, 05MAY2018 - Work For Today
Wave 3/Week 7/Day 6

CONDITIONING - Last Athlete Hanging Contest
Clock Starts When Your Feet Leave the Floor. 
Clock Stops When they Touch Again. 
Any Grip you Want. Change it as much as you want.
ONLY your hands can be in contact with the bar. No tricks people, lets see who wins this. 

:00 -:30 Seconds - You Owe 20 Burpees & Plank Until End.
:30 -:60 Seconds - You Owe 15 Burpees & Plank Until End.
:60 -1:30 - You Owe 10 Burpees & Plank Until End.
1:30 - 2:00 - You Owe 5 Burpees & Plank Until End.
+ 2:00 You Earn a Hug. No Burpees for you. 

STRENGTH - 3 Rounds
8 Barbell Bent Over Rows (As Heavy As possible)
8 Bench Presses @ 75% of your 1RM
8 Plate Halos Each Side

ASSISTANCE - Dumbbell Bench Press Pyramid
Start With Light(ish) Dumbbells And perform 5 Reps
Immediately Move up weight and perform 5 more Reps
...Continue to do this until you hit your heaviest set of 5 possible. 
Then Work Your way Back Down. 

Now Do this Same thing With the Dumbbell Row (5 Each Side) WITHOUT STRAPS.