BACK          9/24/12

#1  BB Row          8-6-4-2 reps

      This is 4 sets.  Rest between sets.  Go as heavy as you can.

#2  Do 1 round of:

      Strict Weighted Pullup to failure (use 50% of your 1RM)
      Suicide on the 50-meter course - 1 rep
      Strict Weighted Pullup to failure (use 25% of your 1RM)
      Burpee - 15 reps
      Strict Unweighted Pullup to failure

#3  Do 2 rounds of:

      Run forward 50 meters, dragging an unweighted tire.
      Run/backpedal 50 meters, dragging an unweighted tire.
      Cable Row - 15 reps

      Rest between sets.