BACK          3/4/12


#1  Do 4 rounds of:


      Muscle Up - 3 reps
      Run - 200 meters
      Cable Row - 12 reps
      24" Box or Tailboard Jump - 15 reps


      #1 is continuous work.  No prescribed rest.


#2  Do 3 rounds of:


      BB Row          20 reps (1st Rd) -14 reps (2nd Rd) -7 reps (3rd Rd)
      Tire Pull (80 lbs in tire) - 25 meters (same distance all 3 rounds)


      Do one set of Row, one set of Tire Pull, then rest between rounds.


#3  Weighted Pullup (25 lbs) - Do 2 sets.  Go to failure each set.  Rest 
      between sets.