BACK          3/17/13

#1  BB Deadlift (NO TOUCH)  4-4-4-4 reps

      Keep the BB from touching the floor at the bottom of each rep.  Try to keep the
      bar about 1-3" off the floor at the bottom.  5 SECONDS to lower the weight, and
      then 1 SECOND on the way up.  Start with a lighter weight and then ADD
      WEIGHT EACH SET.  Each rep starts and finishes at the TOP position.
      Rest between sets. 

#2  Do 1 round of:

      Strict Weighted Pullup to Failure (recommended weight is 40 lbs)
      Suicide on the 50 meter course - 1 rep
      Strict Weighted Pullup to Failure (recommended weight is 20 lbs)
      24" Box Jump - 20 reps
      Strict Unweighted Pullup to Failure

#3  BB Row      1-2-3-4-5-6-7-8-9-10 reps
      Burpee       10-9-8-7-6-5-4-3-2-1 rep

      #3 is continuous work.  Do 1 rep of BB Row, then 10 burpees, then 2 reps of
      BB Row, then 9 burpees, etc.
      Recommended weight for BB Row is 135 lbs.