BACK          11/29/12

#1 BB Deadlift

      Start a timer.  Do 1 rep every 15 seconds.  When the timer hits 4 minutes,
      that is the start of your last rep.  We are not going for fatigue here.  We
      are focused on SPEED.  Move the bar as quickly and explosively as you can
      on the concentric (upward) phase, with good posture and good technique.
      You are setting the bar down and releasing the bar between each rep.

      LOAD IS 55% OF YOUR DEADLIFT 1RM.

#2 Do 3 rounds of:

      BB Row - 60 sec (Round 1) - 45 sec (Round 2) - 30 sec (Round 3)
      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      Double Leg Hop - 25 meters
      Strict Weighted Pullup - 5 reps (as heavy as you can)

      Rest between rounds.  For the BB Row, you are doing 60 seconds of work
      in the 1st round, 45 seconds of work in the second round, and 30 seconds
      of work in the 3rd round.