BACK          10/24/12

#1  Strict Weighted Pullup

      Start with 3 reps at 50% of your 1RM

      Do sets of 3 reps, adding 10 pounds per set, until you fail.
      Once you fail, you are done with #1.
      Rest between sets.

#2  Kipping Pullup          12-14-16-18-20 reps
      Double Unders          12-14-16-18-20 reps

      #2 is continuous work.  Do 12 pullups, then 12 double unders, then 14
      pullups, then 14 double unders, etc.

#3  At the start of every EVEN minute, do 8 reps of BB Row.
      At the start of every ODD minute, do 8 reps per side of Sledgehammer Vs Tire
      (Swinging 12 o'clock to 6 o'clock, hitting the sidewall of the tire.  Swing it
      like you mean it.)

      Do 12 total rounds.  6 rounds of BB Row and 6 rounds of Sledgehammer.