BACK          3/16/12

#1  Do 3 rounds of:

      Pullup - 15 reps
      KB Swing - 25 reps
      Suicide (50 meter course) - 1 rep

      Continuous work.  No prescribed rest.  For the pullups, you
      can do strict pullups, you can kip, or do a combination of the two.

#2  BB Row          6 + 2 partial reps --> 4 + 2 partial reps

      #2 is just one set.  Start with a weight that you think you can do
      6 complete reps with.  The goal is 6, but do as many full reps as
      you can.  And then do 2 partial reps.  Work hard on the partial
      reps.  Then decrease weight and immediately go for 4 full reps and
      2 more partial reps.

#3  Do 2 rounds of:

      BB Stiff-Leg Deadlift - 10 reps
      DB Pullover - 15 reps

      Rest between rounds

#4  BB Row          20 reps - 10 reps

      #4 is two sets.  Rest between sets.