BACK          12/23/12

#1  Do 10 rounds of:

      DB Reverse Fly - 20 seconds
      REST - 10 seconds

#2  Every minute, on the minute, do:  BB Deadlift (65% of 1RM) - 3 reps
      Every minute, on the half-minute, do:  Pullup - 7 reps

      It should look like this:
      0:00 - deadlift - 3 reps
      0:30 - pullup - 7 reps
      1:00 - deadlift - 3 reps
      1:30 - pullup - 7 reps
      ......continuing this pattern until you have done 10 sets of each exercise.
      Your last set will start at the 9:30 mark.  Start strict and then switch to
      kipping pullups when necessary.

      TRY TO USE A DIFFERENT GRIP FOR EACH SET OF PULLUPS.
      You can go wider, more narrow, overhand, underhand, alternating, or
      any other variation. 

#3  Cable Row      15-10-5-20 reps

      Rest between sets.  Go as heavy as you can.