BACK          6/27/13

As part of your warmup, with an unweighted BB, do 2 rounds of
      Romanian Deadlift - 5 reps
      Good Morning - 5 reps
      Back Squat with a 3 second PAUSE at the bottom of each rep - 5 reps
      Clean Grip Behind the Neck Shoulder Press - 5 reps
      Overhead Squat - 5 reps

      Rest about a minute between rounds.

#1  Do 4 rounds of:

      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      REST - 1 minute

      Effort level for the 4 rounds is:  Round 1 - 60%, Round 2 - 70%, Round 3 - 80%,
      Round 4 - 90%

#2  BB Clean Grip Deadlift (NO TOUCH)      4-4-4-4 reps

      Keep the BB from touching the ground at the bottom of each rep.  Try to keep the 
      bar about 1-3" off the floor at the bottom.  5 SECONDS to lower the weight, and then
      1 SECOND on the way up.  Start with a lighter weight and then add weight each set.
      Each rep starts and finishes at the TOP position.  Rest between sets.  

#3  This is 5 rounds.

      Round 1 - Do A, B, C, D, and E
      Round 2 - Do B, C, D, and E
      Round 3 - Do C, D, and E
      Round 4 - Do D and E
      Round 5 - Do E

      Rest 1 minute between rounds.

      A - Pullup - 25 reps
      B - Air Squat - 20 reps
      C - BB Row - 15 reps
      D - Burpee - 10 reps
      E - BB Clean - 5 reps

      Don't go super heavy on the cleans.  Use a weight that allows you to maintain your
      posture and technique throughout the five rounds.