BACK          6/15/13

As part of your warmup, with an unweighted BB, do 3 rounds of:
      Clean Grip BB Row - 10 reps
      Front Squat with a 3 second PAUSE - 3 reps
      Behind the Neck Clean Grip Press - 3 reps
      Back Squat (no pause) - 10 reps

      Rest a minute or so between rounds.  

#1  BB Clean      

      Every 30 seconds, do 1 rep at 75% of your clean 1RM.  Do 8 total reps.

#2  BB Row      3-3-3-3 reps

      Start with a weight you can easily manage and then try to add weight each set.
      Rest between sets.

#3  Do 2 rounds of:

      Run 400 meters
      REST - 30 seconds
      DB Reverse Fly - 20 reps
      REST - 30 seconds
      American Kettlebell Swing - 20 reps
      REST - 30 seconds
      Cable Row - 20 reps
      REST - 30 seconds
      Kipping Pullup - 20 reps
      REST - 30 seconds

      Your only rest between the rounds is the 30 seconds after the kipping pullups.