BACK          6/3/13

As part of your warmup, do 3 rounds of:
      Reverse Fly (with 5 lbs in each hand) - 10 reps
      Air Squat - 15 reps
      Cable Row (light) - 10 reps

      Rest about a minute or so between rounds.

#1  BB Row      2-2-2-2-2 reps

      This is a progression.  Start with a weight you can easily manage and then 
      add weight each set.  Rest between rounds.

#2  DB Row      15-15-15 reps per side

      Rest 30 seconds between sets.  Go as heavy as you can.  

      

#3  Do 3 rounds of:

      Cable Row - 45 seconds
      REST - 45 seconds
      Goblet Squat - 45 seconds
      REST - 45 seconds