BACK  12/23/11

#1  Cable Row                              20-15   

      Bodyweight Squat                  40-30

      #1 is a superset.  Do a set of Cable Row, followed immediately by a set of
      Bodyweight Squat, then rest.  Then do the second set.


#2  BB Row                                   6-4-2


      For each set of BB row, when you can't do any more complete reps,
      do two partial reps.  Maintain your posture, and work as hard as you can
      on each partial rep.  As an example, for the set of 6, if you pick the weight
      perfectly, you would be able to do 6 complete reps, and then 2 partial reps.


#3  2-foot hop (50 meters)              1-1
      Sprint (50 meters)                    1-1
      DB Reverse Fly                        15-15


      #3 is continuous work.  There is no prescribed rest.  For the 2-foot hop, you
      are basically doing a standing broad jump, over and over, for 50 meters.


#4   Pullup                                     16-12-8
       Crossfit Pushup                       16-12-8
       One-hand kettlebell swing      8-6-4 (reps per side)


      #4 is continuous work.  There is no prescribed rest.