02-29-12

"Make Hay"

7 rounds for time:

5 manmakers 40 lb db

6 chest to bar pull-ups

7 box jump 24"

8 toes to bar

cool down:

10 rounds 30 sec on 30 sec off

run, swim, bike or row

10-15-20-15-10 rep* rounds of:

back extension

seated leg extension

*for every rep both exercise 2 sec pause at top of movement.