3/25/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Push Press - 8 reps
      DB Reverse Fly - 10 reps
      Pushup - 12 reps (not hand release)

#1  BB Incline Bench Press
      4 sets x 10 reps
      Use the same weight for all 4 sets.
      Pick a weight that is challenging but you can get 10 reps for all 4 sets.

#2  This is one round, with a 9-minute time limit.
      Air Squat - 50 reps
      Run - 300 meters
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Tire Pull - 50 meters with 50 lbs
      DB Thruster - 25 reps
      Double Suicide - 1 rep on the 50-meter course

      You are done when you either finish the double suicide, or you hit 9 minutes,
      whichever comes first.

#3  BB Bench Press + Negatives
      1 set x 7 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep
      1 set x 3 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight, then have your 
      spotter help you rerack the weight.