BACK          3/11/13

#1  Do 3 rounds of:

      Burpee Broad Jump - 25 meters
      High Knee Power Skip - 25 meters
      Sprint - 50 meters

      Rest between rounds.  For the sprint, go at 80% effort for R1, 90% for R2, and
      100% for R3.

#2  Every minute, on the minute, for 8 sets, do:

      BB Row - 4 reps

      Go as heavy as you can.  Try to use the same weight for all eight sets. 

#3  Do 3 rounds of:

      Cable Row
      DB Reverse Fly
      REST 60 SECONDS
      Strict Pullup
      Toes to Bar

      For Round 1, do 12 reps per exercise.
      For Round 2, do 16 reps per exercise.
      For Round 3, do 20 reps per exercise.

      You may have to break the strict pullups and toes to bar into multiple sets,
      especially for Rounds 2 and 3. 
      Rest between rounds.