Slow down for more lean muscle

I like fast, high intensity workouts.  But to get more peak strength you have to either lift heavier weights or slow your rep speed (or both!).  Finish all rounds of each station before moving on to the next.

Station 1:
3 rounds of
dumbbell row (using a 3 second count on the way down, fast on the way up)
20 fast pushups
rest 1-2 minutes


Station 2:
3 rounds of
weighted back extension (using a 3 second count on the way down, normal speed on the way up)
20 situps
rest 1-2 minutes


Station 3:
3 rounds of
dumbbell press(using a 3 second count on the way down, fast on the way up)
20 upright row
rest 1-2 minutes

You can do 4 rounds of each or more if you have more time.  Enjoy!
Brian