BOSA

This is for my buddy Drew... he came up with the name (it's an acronym).

5 Rounds of:
10 Sumo DL @ 225#
10 Overhead Squat @ 95#
10 DL @ 225#
10 TGU @ 55# (use a bar)
10 Burpees
10 One Arm KB Swing @ 55#
1 mi Run

Enjoy.

01NOV2010

Focus: Chest/Back

50 Burpee Pullups
50 Pushup + Dumbell Row @ 50#
40 Bench Press @ 175#
40 Ring Rows
30 Alternating Incline Dumbell Press @ 60# (ea)
30 Pullups
20 Unilateral Flat Dumbell Press @ 65# (ea)
20 Romanian Deadlift @ 155# (ea)
10 One-Handed Pushups (ea)
10 Bent Rows @ 135#

5 Rounds of:
10 Plyo Pushups
500 m C2 Row