BACK          11/11/12

#1  BB Row          2-2-2-2-2 reps

      If you normally use an underhand grip for BB Row, use an overhand grip
      for #1.  And if you normally use an overhand grip, switch to underhand.
      Start with a manageable weight and increase weight each set.
      Rest between sets.  

#2  Do 10 rounds of:

      DB Reverse Fly - 20 seconds
      REST - 10 seconds

#3  Start a timer.
      At the start of each EVEN minute, run 100 meters in less than 20 seconds.
      At the start of each ODD minute, do 12 reps of BB Sumo High Pull.

      Do 8 total sets (4 sets of 100 meters, and 4 sets of Sumo High Pull).