BACK - 7/21/13

As part of your warmup, at a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 15 reps
      BB Thruster (unweighted BB) - 15 reps
      Cable Row (light weight) - 15 reps

#1  Every minute, on the minute, do 5 reps of BB Row.  Do 10 total sets.
      Try to use the same weight for all 10 sets.

#2  Do 4 rounds of:

      Kipping Pullup - 15 reps
      BB Front Squat - 5 reps
      REST - 45 seconds
      Burpee - 15 reps
      BB Deadlift - 10 reps
      REST - 45 seconds