BACK          11/23/12

#1  Cable Row          15-11-7-3 reps

      Rest between sets.  Go as heavy as you can for each set.  

#2  In 7 minutes, complete as many rounds as possible of:

      Pullup (Strict or Kipping)  3-6-9-12-15-18......
      24" Box Jump  3-6-9-12-15-18......

      Do 3 pullups, then 3 box jumps, then 6 pullups, then 6 box jumps, etc.
      If you complete the round of 18 reps, do 21 reps, then 24, etc.
      #2 is continuous work.  

#3  Do 1 round of:

      Sledgehammer Vs. Tire (Vertical Swing) - 2 minutes (1 minute per side)
      BB Row - 20 reps
      Double Unders - 40 reps