Bad News

03.13.08

4 Rounds
Dead lift @ 185lbs x 10 reps
+ 10 Box Jumps (no rest - for best time)

3 Rounds
Standing Back Row w/ Rope (full extension, good back stretch) 12 @ 120
+ 10 Pull-up (changing grips)

Close Grip Pull-Down
12 @ 60%, 10 @ 70%, 8 @ 80%, 6 @ 90%, 12 @ 95% (one minute rest between sets)
Then - no rest to a set of 12 Bent-Over Dumbbell Row @ 100% effort

3 Rounds
Back Extensions w/ Weighted Reverse Flys @ 20 lbs X 12 reps
+ Half Get-Ups (Heavy Load) 12 reps each side

Finisher: 3 Rounds (one minute rest between sets)
Split Lung holding 35lb dumbbells 8 reps each leg(front foot on the dead lift platform, back foot on the round)
+ 10 X Weighted Burpee