3/6/15

Warmup - Do 3 rounds of;
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      BB Bench Press with kettlebells hanging from the BANDS - 10 reps

#1  BB Bench Press (no pause)

      7 reps + 1 Negative Rep
      6 reps + 1 Negative Rep
      5 reps + 1 Negative Rep
      4 reps + 1 Negative Rep
      3 reps + 1 Negative Rep

      For the negative rep, take 10 seconds to lower the weight, and then have your
      spotter help you rerack the weight.  Start with 60% of your Bench Press 1RM
      and then try to add weight each set.  Rest between sets.

#2  Do 1 round of:

      BB Thruster - 20 reps
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps

#3  You have 4 total minutes to:

      Run 400 meters on the 50 meter course
      BB Bench Press - as many quality reps as you can at 75% of your 1 Rep Max

      You can rerack the weight as often as you like.  You do not need to do one 
      unbroken set of bench press.  

#4  BB Front Squat - Do as many warmup reps and sets as you like.
      The sets that count are:

      3 reps at 80% of front squat 1RM
      3 reps at 85%
      1 rep at 87%
      1 rep at 90%
      1 rep at 92%
      1 rep at 92% or heavier

      Rest between sets.