BACK          4/22/13

#1  Start a timer:
      0:00 - Strict Weighted Pullup - 6 reps
      1:00 - BB Row - 12 reps
      2:00 - Strict Weighted Pullup - 6 reps
      3:00 - BB Row - 8 reps
      4:00 - Strict Weighted Pullup - 6 reps
      5:00 - BB Row - 4 reps
      6:00 - Strict Weighted Pullup - 6 reps
      7:00 - BB Row - 16 reps

      Go as heavy as you can on each set.

#2  Do 2 rounds of:

      BB Deadlift - 20 reps
      REST - 30 SECONDS
      DB Reverse Fly - 20 reps
      REST - 30 SECONDS
      Cable Row - 20 reps
      REST - 30 SECONDS
      Burpee - 20 reps
      REST - 30 SECONDS

      If you can't maintain good posture for deadlift, reverse fly, or cable row, the weight
      is too heavy!!!  Your rest between round 1 and 2 is 30 seconds.