BACK          3/29/13

#1  BB Row

      Every 20 seconds, do 3 reps.  The sets begin at 0:00 seconds, 0:20 seconds,
      0:40 seconds, 1:00 minute and 1:20.  One round equals 15 total reps.  You
      will do 2 rounds.  Rest between rounds.  Try to use the same weight for all
      reps.  Use a weight that is HEAVY, but you are able to complete all reps with
      PERFECT form.

#2  Every minute, on the minute, do:  BB Deadlift (at 60% of your 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 9 minutes and 30 seconds. 

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

#3  Do 2 rounds of:

      BB Hip Clean - 5 reps
      BB Thruster - 10 reps
      Cable Row - 15 reps
      DB Reverse Fly - 20 reps
      Double Under - 25 reps

      Rest between rounds.  Try to use the same weight and same bar for the hip clean
      and thruster.