BACK          4/16/13

As part of your warmup, with an unweighted barbell, do 3 rounds of:

      Squat with a 3 second PAUSE at the bottom of each rep - 5 reps
      Behind the neck shoulder press (clean grip) - 5 reps 
      Row (clean grip) - 5 reps
      Clean Grip Romanian Deadlift - 5 reps
      Hang Clean - 5 reps
      Hip Clean - 5 reps

      Rest about a minute between rounds.  

#1  Sprint 25 meters - 10 reps

      Effort level is:  Set 1 - 60%, Set 2 - 70%, Set 3 - 80%, Set 4 - 90%
      Sets 5 through 10 - 100%

      Your rest between reps is the time it takes to walk back to the start line.

#2  BB Row      3-3-3-3-3 reps

      Start with a weight you can easily manage and then add weight each set.

#3  Pullup      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 pullup, then 10 burpees, then 2 pullups, then 
      9 burpees, etc.  You can kip on the pullups.