BACK          9/30/12

#1  BB Deadlift

      Start a timer.  Every minute, on the minute, do 5 reps.
      Do a total of 8 sets.  Use the same weight for all 8 sets.

#2  Do 2 rounds of:

      Sledgehammer VS Tire - 2 minutes (1 minute per side).  
      Strict Pullup - 1 minute (do as many reps as you can)
      Run 200 meters in less than 50 seconds
      Cable Row - 20 reps

      Rest 3 minutes between rounds. 
      For the sledgehammer, the tire is on its side.  You are swinging 12 o'clock
      to 6 o'clock and hitting the sidewall of the tire.  Swing it like you mean it.