BACK

1)
8 Rounds:
2 Minutes Stairmaster level 15 +
10 Bent-over Row @ 90#

2)
Wide Grip Pull-downs + Close Grip Pull-Ups
12 @ 180# + 6 Pull-Ups
10 @ 200# + 8 Pull-Ups
8 @ 210# + 10 Pull-Ups
6 @ 220#
4 @ 240# + 20 Reverse Grip @ 130#

3)
3 Rounds (Partners):
Partners must beat the others total time.
Loser does 30 pull-ups
10 Flying Burpees w/ vest + 10 Wall Ball

4)
10 Back Extensions
40 Decline Sit-Ups on Ball
20 Back Extensions
30 Decline Sit-ups on Ball
30 Back Extensions
20 Decline Sit-ups on Ball
40 Back Extensions
10 Decline Sit-ups on Ball

5)
Seated Cable Row + Single Arm Pull-down
21-15-9